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short
Harder version
long
VO2 MaxRPE 7.8HardPro Level★★★★★
VO2 MAX DEVELOPMENT INTERVALS
High-intensity interval training designed to improve maximum oxygen uptake and running economy. Classic 5x1000m intervals with full recovery.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Improve vo2 max, develop anaerobic power, enhance running economy at high speeds, and build mental toughness for racing.
Workout Overview
Duration
55m
Distance
10km
Intensity
7.8/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensity5k pacespeed
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
“Thorough warmup including easy running and strides”
Segment 1 of 12
29% of workout
1000m VO2 Max
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“Hard effort, roughly 5K race pace. Fast but controlled.”
Segment 2 of 12
6% of workout
400m Recovery Jog
Training ZoneRecovery
Effort Level
2/10
Duration2m 32s
* Estimated at 6:10/km pace for recovery effort
“Easy jog recovery, focus on relaxation and preparation for next interval”
Segment 3 of 12
4% of workout
1000m VO2 Max
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“Hard effort, roughly 5K race pace. Fast but controlled.”
Segment 4 of 12
6% of workout
400m Recovery Jog
Training ZoneRecovery
Effort Level
2/10
Duration2m 32s
* Estimated at 6:10/km pace for recovery effort
“Easy jog recovery, focus on relaxation and preparation for next interval”
Segment 5 of 12
4% of workout
1000m VO2 Max
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“Hard effort, roughly 5K race pace. Fast but controlled.”
Segment 6 of 12
6% of workout
400m Recovery Jog
Training ZoneRecovery
Effort Level
2/10
Duration2m 32s
* Estimated at 6:10/km pace for recovery effort
“Easy jog recovery, focus on relaxation and preparation for next interval”
Segment 7 of 12
4% of workout
1000m VO2 Max
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“Hard effort, roughly 5K race pace. Fast but controlled.”
Segment 8 of 12
6% of workout
400m Recovery Jog
Training ZoneRecovery
Effort Level
2/10
Duration2m 32s
* Estimated at 6:10/km pace for recovery effort
“Easy jog recovery, focus on relaxation and preparation for next interval”
Segment 9 of 12
4% of workout
1000m VO2 Max
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“Hard effort, roughly 5K race pace. Fast but controlled.”
Segment 10 of 12
6% of workout
400m Recovery Jog
Training ZoneRecovery
Effort Level
2/10
Duration2m 32s
* Estimated at 6:10/km pace for recovery effort
“Easy jog recovery, focus on relaxation and preparation for next interval”
Segment 11 of 12
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration15m
“Thorough cooldown to aid recovery and prevent stiffness”
Segment 12 of 12
22% of workout
0:00
0:15
0:30
0:45
1:00
1:08
Training Purpose
Improve VO2 max, develop anaerobic power, enhance running economy at high speeds, and build mental toughness for racing.
Duration
20m
Zone
Easy
Notes
- •Start with 15 minutes easy running
- •Include 4x100m strides with full recovery
- •Finish with some light stretching
- •Ensure you feel loose and ready
2
VO2 Max Intervals
5 x 1000m at VO2 max pace with 400m recovery jogs
1000m VO2 Max + Recovery
Repeat 5x: 1000m at VO2 max pace followed by 400m recovery jog
Notes
- •Total of 5 rounds (1000m + 400m recovery each)
- •Focus on consistent pacing across all intervals
- •Take full recovery between efforts
- •Don't start too fast
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.