Windman - Vo2max, specificially, V-Vo2 - "velocity at Vo2" is what's important...and it's roughly the pace that you can run for 3,000m. So Sara ran 9:27 indoors and obviously I hope she's faster than that now, yet I'm not going to ask her to do a time trial just to figure out out. So 74's is 3:05 a K, or 9:15 pace. Now, elevation adds another dimension to all of this - is 74 pace realistic at 5,200 ft? I think so, but I don't ask her to go a 800m or 1,000m, that distance that most of her peers would run at sea-level.

...but you hit the nail on the head, it definitely takes guts to run VO2 workouts.

Tyler 10K - Yes! This is basically a joke Vo2 workout for a 5k specialist, even at elevation...but for Sara, at this point in her development, it's appropriate. She did 2 more workouts after this one that were similar and I say this is the one that went the worst. I try to write workouts that are doable and I often "under assign" (that's a Wetmore term and it's an important concept) because I never want the athlete on the edge of the capabilities just to finish a workout.

At sea-level she could probably run 800's with the same rest. Why 12 min? Well, she was dying at the end and I'm always in favor of more rest to get in more quality work. Again, I would rather take 12 min and have her finish the workout with good posture, good mechanics then take less rest and have her hit the time, but be straining (racing?) to get through it.

...but yes, the 12 min thing is very much a function of 5,200 ft. and would likely be inappropriate at sea-level.

Allievanity - There are tons of Vo2 workouts and if you get the Jack Daniels book you can start with his cruise intervals and then move to repeat 800s or repeat 1ks with 3-4 min recovery. 4-6x1k with 2-4 min recovery is a standard workout for a 5k runner; you get a lot of running at Vo2/3k pace and while the metabolic stimulus is important, there is a neural and psychological stimulus as well - the 5k race feels slower, it feels good the fist 2k or so.

This has been fun - good dialogue - and I'll try to get more workout video in the future.

I'm really looking to increase my Vo2 max, but Can I still get the same effect by modifying the workout? And do I need a modified workout based on what distance I'll be racing?

I'm really looking to increase my Vo2 max, but Can I still get the same effect by modyfying the workout? And do I need a modyfied workout based on what distance I'll be racing?

Would you modify this V02 workout, or completely change it, for different goal races? Would you also change this workout depending on the altitude? Also, what is the reason behind having 12 minutes recovery before the 1600 at the end?

im in HS and have done a lot of anaerobic stuff, but unfortunately haven't been able to measure my Vo2 max. I dont live at altitude, so i bet it is even harder for her to do that seemingly "slow" workout.
it sure takes guts to be a runner and work on your oxygen intake, even at sea level.

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