Welsh Runner's VO2 Max Miles

Workout - Welsh Runner's VO2 Max Miles

• 10min @ 10'00''/mi
• 5 lots of:
  • 0.0mi @ 7'30''/mi
  • 1min rest
• 10min @ 10'00''/mi

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Intro

In this breakdown, we’re covering ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? from The Welsh Runner. The video makes a compelling case for this session — we’ve distilled the essentials so you can start training today. Head to the full video for everything else.

Key Points

• Before pushing hard, reframe your mindset: you have just two chances each week to run fast, so make them count.
• The core work: 5 miles (8 km) of VO2‑max running pitched at 5K–10K effort (approximately 5:00–5:05 min/mi, close to 5K race pace).
• Use brief recovery breaks (short jogs or walking breaks) to maintain elevated heart rate and replicate race conditions.
• It’s challenging work, but lean into the sensation of running hard and accept the effort for what it is.
• Follow this with a threshold session later in the week plus an easy long run; you’ve done your toughest work already.

Workout Example

Total: 5 miles (8 km) at 5K‑pace
- Warm‑up: 10‑15 min easy jog
- Main set: 5 miles @ ~5:00‑5:05 min/mi (5K‑10K effort)
  • Keep recoveries short (30‑60 sec jog or walk)
  • Aim for 5‑5:05 min/mi splits (VO2‑max work)
- Cool‑down: 10‑15 min easy jog

Adjust the pace to match your current 5K pace; if you’re slower, aim for a pace that feels hard but sustainable for the whole distance.

Closing Note

Try this VO2‑max workout this week, dial in the paces within your training app, and see the gains in speed and confidence! 🚀

References

• ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? - YouTube (YouTube Video)