VO2 MAXIMUM is the amount of oxygen you absorb and are able to utilize. Runners with a high VO2 maximum absorb more oxygen; they can race faster. Economic runners burn less oxygen at a given pace: they’re frugal with oxygen use. They too can race faster. The fastest 10K races are run by runners with high VO2 max and good running economy.
Increase your relaxation at speed; add power to your breathing, heart and running muscles; make the last of your fast twitch muscle fibers do some work; make 10K pace seem easy by comparison, because you have:
If you are proficient at threshold pace running, or if there is less than four weeks to the big 10K race, it is time for interval training. 10K Training with Intervals at close to maximum oxygen uptake, which is much slower than maximum running speed. Week Nine has Runners in all four phases. Very experienced runners will be here for weeks 9-12, confirming and practicing running relaxed at 5K to 2 mile race pace. Moderately experienced runners who have not previously done a long series of VO2 max sessions can train here for eight weeks. Newer runners may not reach VO2 max training until week 17; you will be here sooner next time through the schedule, so enjoy your weekly interval session for four weeks while resting up for the big 10K. Interval training works better if preceded by anaerobic threshold training, hill running and fartlek training to build strength and endurance. VO2 maximum training gives you the oxygen uptake efficiency and the running economy to race a great 10K. Moderately intensive runners will alternate hilly fartlek running or hill training with running at anaerobic threshold once a week. The second quality running day will be Interval Training: Odd Number Weeks: Day one: 10-12 mile easy pace run Day three: warmup and cooldown: run 3 miles of hilly fartlek for a relaxed yet quality training session. Total 7 miles Day four: easy 6 mile run Day six: 3 miles of VO2 max training. If new to interval running, 4 x 200 meters, 10 x 300 meters, then, 4 x 200 meters breaks you in nicely, (really new runners may prefer fewer 300s). Run your reps at 5K pace. This training is not about sprinting, or running at mile pace. No collapsing on the in-field please. Stay in control and relax at 5K race pace. Provided you did those fartlek sessions and hill repeats, 5K interval pace running will soon feel easy. Experienced runners may prefer 12 x 400 meters. See week 10s pace guidelines. Days two, five and seven remain rest days Total mileage is 30-32
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