VO2 MAXIMUM is the amount of oxygen you absorb and are able to use.

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 5K races are run by runners with high VO2 max and good running economy. 

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

5K Running and Training: Phase four: Training schedule for the 40 mile per week runner. VO2 maximum training intervals, from 10K & 5K Running, Training & Racing: The Running Pyramid, by 15 minute 5K runner and author, David Holt

5k 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 5k time. Running them should be a pleasure...mostly.


more details on intervals page
10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.

Two week rotation for beginner runners and joggers who are speed running for the first time.

Serious 5K runners, who run fast once a week, can run hilly fartlek with several long reps at anaerobic threshold effort, alternating with VO2 maximum training. This gives you 5 sessions at VO2 maximum training pace.

Training Weeks 1, 3, 5, 7 and 9:

Day one: easy 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of intervals, training at 5K race pace
Day six: easy 8 mile run
Day seven: rest
Training mileage is 40-42

If you ignore running the first session of strides on the "10 interval sessions" web page (above), your fifth interval session will be 8 x 200, plus 8 x 400 meters. You will need to work your way through this schedule twice in order to reach 4 miles of interval running.

Training Weeks 2, 4, 6, 8 & 10

Day one: easy 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Four miles of hilly fartlek training with some long reps at threshold pace to retain
 muscle strength and endurance from the prior three training phases
Day six: easy 8 mile run
Day seven: rest
Training mileage is 40-42

Many coaches recommend training at 5K to 2 mile pace for all ten weeks, but this neglects the important threshold and hill training benefits which you need to maintain in order to train fast at 5K intensity. This author abhors the neglect of hill training, or enjoyable fartlek and threshold pace training to concentrate on one aspect of running. Training requires a balanced running schedule. However, running intervals only would allow you to reach the 8 x 800 meters and similar session at week 10 of the training schedule.

Before moving on to the last phase of 5K training, enjoy another race or two. Reduce all training runs by two miles; run half of your usual quality training, yet don't run any faster in training than in prior weeks. Then use your fresh legs to run a decent 5K race.


5K peaking schedule
10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.
Gentle transition from beginner to intermediate runner
5K Training schedule for anaerobic threshold phase

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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 5K Running and Training: Phase four: Training schedule for the 40 mile per week runner. VO2 maximum training intervals, from 10K & 5K Running, Training & Racing: The Running Pyramid, by 15 minute 5K runner and author, David Holt