VO₂ max work is where you lift the ceiling on your speed. This 4×4-minute VO₂ Max Run is a sharp, focused session designed to improve your ability to sustain high-intensity efforts and build genuine top-end fitness. It’s a key workout inside my parkrun Kickstart training plan, ideal for athletes targeting a fast 5km or sprint triathlon. That said, runners preparing for longer events can also benefit from this session when it’s placed correctly within their build-up — using it to develop speed and aerobic power before shifting focus to race-specific endurance.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
4x 4min VO2 Max Run
- 10min Level II WU;
- 4x 4min Level V, 2min Level I RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of four reps, running at Level V for four-minutes. Take a two-minute Rest Interval (RI) jogging at Level I.
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.
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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parkrun Kickstart
🏃♀️ Ready to run your fastest parkrun ever? Whether you’re chasing a PB/PR, building fitness, or running for fun, the parkrun Kickstart is designed for all levels – from sub-20 to 32+ minute runners.
This 4-week plan features:
- 3-4 runs per week with time-based intervals, tempo runs, and progressive parkruns
- One-two weekly key workout(s) to sharpen speed and endurance
💪 Optional Strength Add-On – Parkrun Strength: 4 Weeks to Stronger Strides (+$27)
Two weekly strength sessions to boost running resilience, prevent injuries, and improve power.
Price: only $47 (Parkrun Strength: 4 Weeks to Stronger Strides additional)
Step onto the start line confident, prepared, and ready to see results – whether it’s your first PB or your next big breakthrough.
🏃♂️ Train smart. Race strong. Celebrate your progress!
