VO2MAX In Distance Running
Posted: Tue Jul 01, 2003 6:09 pm
How can I improve VO2MAX in distance running?
Maximal Aerobic Capacity is the maximum amount of oxygen which can be consumed by the body.
Research has shown that VO2MAX will improve if you run more mileage:
20-30 miles = 10% increase
30-40 miles = 5-6%
40-50 miles = 3-5%
50-60 miles = 2-4%
60-70 miles = 1-2%
After 70 miles a week there is little or no increase in VO2MAX.
Studies show that doing workouts at an intensity of 90-100% (approximately 93% of maximal heart rate) will improve VO2MAX. This is an anaerobic threshold and corresponds to between 2 mile race pace and 5K intensity.
Suggested workouts:
1.
5 minute run @ 5K race pace with 5 minutes recovery between. The number of repeats depends on the weekly mileage. The number of repeats should equal 10% of total mileage. This workout is specific to the demands of competition.
2.
Mark off a 6 mile course. After warm-up, run between 5K and 10K pace, 2 minutes at 5K pace and 1 minute recovery at 10K pace or slower. Keep this routine for the distance, 6 miles or less.
Keep in mind that a beginner will show more improvement versus someone with more running experience.
Coach Payan
www.CoachesEducation.com