VO2 Max sessions are a great way to build your top end speed, with a short rest like this workout has you will also develop your short term tolerance to higher lactic acid levels. This session is great for athletes running 5km & 10km events, as well as sprint and Olympic distance triathletes.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
This workout came up on my Garmin watch as part of my Obey the Watch series.
Garmin VO2 Max C
- 15min WU Level II;
- 7x 1min Level V+, 3min Level I RI between reps;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for fifteen minutes.
The main set is made up of seven, one-minute reps run at Level V+. Take a three-minute Rest Interval (RI) between reps.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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