For well-trained and elite distance runners, the strongest stimulus to increase VO2 max appears to be provided by interval workouts that accumulate as much time at 95 to 100 percent of current VO2 max as possible
Intervals of two to six minutes typically allow runners to accumulate the most time at 95 to 100 percent of VO2 max. For many runners, workouts consisting of a total distance of 6,000 to 8,000 meters of fast running provide an effective balance between providing a strong training stimulus but not requiring too many days to recover .....Pete Pfitzinger, runningtimes.com
Effective VO2 Max Workouts
Length of Interval......... Number of Efforts
600m.............................. 8-12
800m.............................. 7-10
1 km.............................. 6-8
1200m............................. 5-7
1600m............................. 4-5
MY COMMENT: I like 8 x 800s.
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