Extracts from 10K & 5K Running, Training and Racing, by David Holt.

10K running part 4...interval running improves running form and maximum oxygen uptake capacity (VO2 max). Prudent running of 200-600 meter reps can take chunks off your 10K time. Running them should be a pleasure...mostly.

Copyright David Holt 2,000. Other authors are reluctant to allow their material to be used. Any part of this 10k training material can be quoted, but please acknowledge the source...10K & 5K Running, Training and Racing: The Running Pyramid, by David Holt, and contact information.

10K running training and racing: Interval running...part 4 of David Holt's 10K training

Here are a couple of highlights from Chapter Four of 10K & 5K Running, Training & Racing.

INTERVAL TRAINING at
your VO2 MAXIMUM PACE

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 best 5K and 10K performances are run by
athletes with high VO2 max and good running economy. 

Regular training at 2 mile to 5K race pace improves both VO2 max and running economy.

The aims of Interval Training then, are:
Improve Maximum Oxygen Uptake Capacity or VO2
Max--the amount of oxygen which you absorb. 
Get more efficient at utilizing the oxygen you absorbed.
Improve leg turnover and running economy.

The easy running in Chapter One did not develop your
neurological pathways for fast running, or use all the
muscle fibers needed for fast running: which is why you
ran fartlek during that phase of your training. The fartlek
element did train the fast twitch muscle fibers, preparing
those fibers for VO2 max training. The emphasis of
Phase Two was to make those muscle fibers stronger;
Phase Three was for speed endurance. Phase Four will
take your running speed to a much higher level, while
improving your running economy.

Just what does VO2 MAX mean? 
VO2 max, or Maximum Oxygen Uptake Capacity, to use
its formal name, is the amount of oxygen we can absorb
into our cells in one minute while working at full
capacity. It’s a measure of fitness expressed in milliliters
per kilogram per minute. 

5K pace running will not open up your lungs quite as much as two mile pace (5K pace is only 95 percent of your maximum oxygen uptake capacity; 2 mile race pace is 100 % of VO2 max), but the slower pace is easier on the body. It is also easier to work on economical running form at 5K race pace!
5K running speed for interval training at VO2 max should be 2-3 seconds per 400 meters faster than your recent 10k race pace. When running at 2 mile pace, use 4-5 seconds per lap faster than 10k pace, or 2 seconds per lap faster than 5k pace.
Run a set of 300s at 2 mile pace; run 600s at 5k pace, and you shouldn't go too far wrong. 400s can be run at 2 mile or 5k pace according to your fitness level or needs. If racing 5k...run them at 2 mile pace; running mostly 10ks...then running 5k pace gives you most of the benefits, and is easier to achieve.

VO2 max running with short intervals has much more on interval training...but
10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.
Marathon down to 5K at www.runningbook.com

Use this training schedule to prepare for your 10K race


5K training schedule at 40 miles per week for moderate intensity runners
10K specialists run here for more details on your peaking sessions.

Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


10k running part 3: Anaerobic threshold
10k racing: part 5...peaking with long reps and rest
Racing to your peak
5k running and racing...the first of five pages for the 5k runner
Half marathon running 3rd element...VO2 max and peaking
David's Humorous Distance Running and Training book...table of contents page

David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)