A runner’s VO2max relates to the rate of his or her body’s ability to process oxygen. Considering that oxygen is a key ingredient in the chemical reaction that makes running possible, runners should strike to increase their VO2max. But what is the best way to increase VO2 Max?
A recent study analyzed this specific question. The study reviewed five different running workouts. Each workout’s pace was based on a percentage of a runner’s VO2max pace. By the way, as a general rule, a runner’s VO2max pace is the mile pace for a runner’s best 2 mile time; therefore, if you have a best time of 10:00 for two miles, your VO2max pace is 5:00.
The workouts that the study compared are: (1) long slow distance running at 60% of VO2max for 45 min, (2) tempo run at 80% of VO2max for ~24 min, (3) 15/15 sec interval training at 87.5% of VO2max, 47 times, each period lasting 15 sec, (4) 4×4 min interval training at 87.5% of VO2max, and (5) tempo run at 87.5% of VO2max for ~20 minutes together with 10 minute warmup and 3 minute cool down.
Although the second and fifth workouts are very similar, the study found that the ~20 minute tempo run at 87.5% of VO2max was the most advantageous VO2max workout for runners. In fact, the 4X4 interval training at 87.5% of VO2max also beat the ~24 minute tempo run at 80% VO2max.
What to make of all of this? Well, it appears that good workouts to focus on for VO2max are: (1) fast tempo runs for about 20 minutes, and (2) long interval training with intervals of at least four minutes. However, don’t forget about the long slow distance for long runs and recovery runs, which are both critical for developing running fitness.
