VO2 Max Booster

Workout - VO2 Max Booster

• 15min @ 6'00''/km
• 4 lots of:
  • 20s @ 2'30''/km
  • 40s rest
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min rest
• 12min @ 6'00''/km

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Intro

Here’s what you can take from “What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold” by Stephen Scullion - Olympic marathoner. The video is worth watching in full, but we’ve pulled the core insights you can apply to your training right now.

Key Points

• VO2 max is the maximum amount of oxygen your body consumes during all-out effort. A higher VO2 max lets you run faster at any given percentage of your aerobic capacity.
• Lactate threshold (or steady-state speed) is the fastest pace you can sustain before fatigue takes over.
• Running economy describes your efficiency—how much energy you burn at a given speed. Better economy means you conserve fuel.
• Test VO2 max with a Cooper test: run hard for 12 minutes, note your distance, plug it into a calculator. Retest in 5–6 weeks to see progress.
• Find your lactate threshold with a 50–60 minute steady run at comfortably hard pace. If you could hold it longer, you’ve got your threshold speed.
• Improve running economy by staying consistent, adding targeted strength work, increasing mileage gradually, and prioritizing recovery (sleep, hydration, massage, yoga).

Workout Example

VO2 max intervals (a hill or grass surface adds extra resistance)—10–15 minutes of hard work total:

1. 10 × 60 seconds hard (around 90–95% VO2 max) with 60 seconds easy
2. After 7–10 days: 5 × 2 minutes hard / 90 seconds easy
3. After another 7–10 days: 5 × 3 minutes hard / 90–120 seconds easy Run this cycle for 6–8 weeks and you should see clear VO2 gains.

Lactate-threshold work (run at your steady-state pace):

• 5 × 6 minutes at threshold pace (just before heaviness kicks in).
• 3 × 10 minutes at the same pace or slightly faster, on flat or grass.
• After 3–4 weeks, run that 50–60 minute test again to check if your threshold speed has improved.

Running-economy tips

• Record yourself on a treadmill and compare your arm swing, hip position, and shoulder action against elite runners. Look for wasted vertical movement or inefficient mechanics.
• Include light strength work (calves, hamstrings, glutes, core) 2–3 times weekly.
• Add 10–15% to your weekly mileage each week (the “10% Rule”)—if you’re running 10 miles, go to 11 the next week.
• Don’t neglect recovery: stay hydrated, eat well, sleep, foam roll, stretch.

Closing Note

Start testing your VO2 max, lactate threshold, and running economy today, and plug your numbers into the Pacing app. Run these workouts, fine-tune the intervals and paces to fit your current fitness level, and watch your times drop. Keep moving forward—faster, more efficient running is waiting. 🚀

References

• What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold - YouTube (YouTube Video)