Workout Wednesday: Short VO2 Run Intervals

This is an Intermediate-Advanced 9km-13.5km run workout focusing on improving your VO2 Max! Use this workout to target your aerobic capacity by working above your threshold effort. At these distances/durations, you should never feel "gassed" by the end of the work sets, though an accumulation of fatigue will occur throughout the workout. The efforts associated with each rep is based on your maximum capacity for a 6-minute VO2 Interval. 90% of your maximum effort should feel like a fast and smooth 200m effort, similar to the 85% effort on 400m, it's a bit slower than the 200m effort but you want to feel a similar burn without tipping over the edge beyond recovery.

Gear Required: Regular running gear, heart rate, watch, if you have Track Spikes (distance, not sprint) you can use them to complete this workout on a track.

Warm-Up (2km-3km)

1. Easy Jog: Start with an easy jog for 1km-1.5km to get your muscles warmed up.

2. Dynamic Stretching: Spend 5-10 minutes doing dynamic stretches such as leg swings, high knees, butt kicks, and walking lunges.

3. Strides: Finish your warm-up with 4-5 strides of about 50 meters each, gradually increasing your speed to prepare for the intervals.

Interval Set (5.8km-8.4km)

1. Interval 1: 6-8 x 200 meters at 90% max effort --2400-3200

   - Rest: 200 meters easy jog between intervals.

2. Interval 2: 3-4 x 400 meters at 85-90% max effort --2400-3200

   - Rest: 400 meters easy jog between intervals.

3. Interval 3: 1-2 x 600 meters at 80-85% effort --1000-2000

   - Rest: 400 meters easy jog between intervals.

Cool-Down (1-2km)

1. Easy Jog: Finish with a 1-2km easy jog to bring your heart rate down.

2. Static Stretching: Spend 10 minutes stretching all major muscle groups, focusing on the legs and hips.

Total: 8.8km-13.4km

Coach Tips:

- Hydrate: Make sure to stay hydrated before, during, and after the workout.

- Pace Control: Maintain consistent pacing for each interval. It's better to start slightly slower and finish strong.

- Breathing: Focus on controlled breathing to maximize oxygen intake and maintain your pace.

- Form: Keep good running form, especially when fatigued during the intervals.