5 Principles of Max VO2 Training
1)Maximum oxygen uptake, or max VO2, is a scientific measurement of the amount of oxygen your body can deliver from your heart and use in your major exercising muscles. As you get fitter, your maximum oxygen uptake increases.
2)All running increases your aerobic capacity, but the most efficient workouts for increasing it are those in which you run slightly faster than your 5-K race pace. For example, run 4 x 800 meters at 10 to 30 seconds per mile faster than your 5-K race pace. Jog for four to five minutes between repeats.
3)You can also run aerobic-capacity workouts off the track by running hard and fast (but not all-out) for three to five minutes at a time. Jog for four to five minutes between repeats.
4)Do aerobic-capacity training only once a week, and skip it on a week when you have a race. Otherwise, you risk overtraining and increasing your fatigue rather than your performance.
5)After six weeks of max VO2 training, take a break from it for four weeks. Concentrate instead on longer, more relaxed runs.
2)All running increases your aerobic capacity, but the most efficient workouts for increasing it are those in which you run slightly faster than your 5-K race pace. For example, run 4 x 800 meters at 10 to 30 seconds per mile faster than your 5-K race pace. Jog for four to five minutes between repeats.
3)You can also run aerobic-capacity workouts off the track by running hard and fast (but not all-out) for three to five minutes at a time. Jog for four to five minutes between repeats.
4)Do aerobic-capacity training only once a week, and skip it on a week when you have a race. Otherwise, you risk overtraining and increasing your fatigue rather than your performance.
5)After six weeks of max VO2 training, take a break from it for four weeks. Concentrate instead on longer, more relaxed runs.
posted by Vincent Wong @ 11:05 am
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