VO2 max Interval training for 8K, 5 mile and 10K racing. Running Interval sessions improves Maximum Oxygen Uptake Capacity. Distance runner, sub 25 min for 5 miles, David Holt, shows three sessions to improve your distance training for running these fun distances.

5 mile running or 8k running, there is only about 45 meters difference.


New runners, before running the sessions on this web page, look at and train through 10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.
Most runners think running ten kilometers of speedwork or track intervals is intolerable, but the 8 kilometer or five mile race allows us to more easily run the entire race distance in one interval training session. And to run them at close to maximum oxygen uptake capacity (VO2 max) by running at 5K race pace.

Strictly speaking, 100 percent VO2 max is at two mile race pace, a pace you should train at for 5 k racing. One blessing of distance training for the 8 k and beyond, is we can do most intervals training at 5k race pace.

You will also need tempo running at 15 k pace, take a look at:


10k training...mileage and strength and access to four other parts of 10k training
The only caveat to doing 8k of speedwork, is that it must either:
Be 10 percent or less of your average weekly distance training. or Be treated as a substitute for a race--you rest up, or peak to run the session.

But even then, don't race to take great chunks off your fastest time for the session. Running forward at sedate pace is better.

VO2 Max Interval Training.

Lets ignore 400s and short efforts. In the U.S. we tend to over emphasize quarters. Though you will be doing them, they are not part of this discussion. The three interval sessions I recommend are...breathe deeply now.

5 Mile repeats with 3-5 minute rest intervals; 8 x 1,000 meters with 2-3 minutes rest intervals; and 4 x 2,000 meters with 5-7 minute rest intervals.

These track sessions would be easy at 15 k or 10 mile race pace, but are quite demanding at 5 k pace. Your steady runs, your long runs, will have done wonders for you VO2 max, but this running at close to maximum oxygen uptake capacity will take you to a new level--provided you:

Don't do VO2 max long interval training too often.

Once every ten days is best for most of us. Three times a month allows you to do each session 12 times a year. Not always on the track though. Long reps up hill or on a soft surface for resistance training will combine two types of training.

Runners on high mileage may do these interval sessions at 2 mile pace, or 100 percent VO2 max. Most of us will find 5k pace plenty hard enough.

You can cheat your heart and lungs though.

If you have a longish section of smooth grass at one to two percent grade, run downhill at 5-10 seconds faster than 5 k pace...which will be two mile race pace. Your heart will only be working at around 5 k effort level. It is the opposite for those up-hill reps. If your legs are at 5 k speed, your heart will be at 2 mile intensity.


see Downhill running
The pace to run your VO2 max intervals is current 5k race pace, not your dream pace. This will be 10 to 15 seconds per mile faster than recent 10 k pace.

Think about your running form while running these track intervals, although it's difficult to run this fast without decent form, it is your chance to correct little faults.


5K training schedule at 40 miles per week for moderate intensity runners

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

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

Run to:

Half marathon page with anaerobic threshold training
Sarcomere--muscle contraction unit
Long runs-20 mile racing
VO2 max prediction and training
Marathon Training phase three...VO2 max intervals
David Holt's second running book: 10K & 5K Running, Training and Racing.
5k training and racing...the first of five pages for the 5k runner
Fartlek for distance running
Stretching and Flexibility
Bicycle for cross training
Essay: Track Night Banter
10 mile distance running world record essay
Running Book Table of Contents
E-MAIL ORDER TO DAVID HOLT
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
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

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

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.