Don’t understand VO2 max workouts

High School Running Distance

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7 months ago 11/27/2023 12:11pm EST

re: VO2 what

Anecdotally, I have found that younger runners thrive and improve under a planned progression of paces through out a season...until they don't.

Racing takes more out of the mind than the legs, especially early in a runner's career. Consider planning a fartlek on the roads or around a grass loop the workout after a big race in place of a structured workout on the track with set distances and recoveries. I have found athletes still push themselves, and avoid the trap of "failing to hit a pace in a workout."

An example would be:

Instead of 6 x 800 @ 5k pace with 400 recovery

6 x 3 min with 2 min jog.

Good luck!!!

7 months ago 11/28/2023 1:20pm EST

re: crowd source

crowd source wrote:
There is some really bad advice on this thread. For your athletes’ sake do not Lift from here and subject them to these progressions or training loads.
Read the science or take a class/go to a clinic.

Offer some of your advice why don’t you?

7 months ago 11/28/2023 2:01pm EST

re: crowd source

crowd source wrote:
There is some really bad advice on this thread. For your athletes’ sake do not Lift from here and subject them to these progressions or training loads.
Read the science or take a class/go to a clinic.

I am literally pulling from a program that has recently produced a 10k NCAA national champion and consistent 1500m-3k-5k qualifiers, as well as consistent team NXN qualification when the coach was working at a highschool level, but I reckon your favorite book from 45 years ago ought to invalidate all of that.

7 months ago 11/28/2023 2:17pm EST

re: CopperRunner

Definitely good advice on this thread. To a coach willing to learn and grow.

7 months ago 11/28/2023 10:50pm EST

re: VO2 whatt

VO2 whatt wrote:
Thanks! Hopefully last question for you…I know tempos start to go down in volume and VO2 workouts are best to stop 2 weeks or so from the peak race. The speed stuff gets easier here, with longer breaks, but still stays in rotation to keep turnover.
What about the 8k-10k reps towards the end of the season?

I found from experience that my favorite pre race workout was before Arcadia. Granted it was middle of the season so wasn't cutting down much until the week of and really only cut the mileage immediately before and the volume of my workout. I ran 9:10-15 and my coach had me do some strides, 3x16 w 90-120s rest @5:15, reset for 4-5 minutes, 600 @1:34, and then the usual 2 mile wu cd. I wasn't doing any long runs at the time though so on a 2 workouts per week schedule that left me with doing that session the Monday that week when I would race Arcadia on Friday. Hopefully this helps.

Another thing I think is key with some of the larger volume work is that when you're not trying to have the runner push the pace put them in the outside lanes and even reverse what they're running. It takes pressure off of the inner left leg, helps break up the monotony, and takes a lot of the runner's mind. Some guys I know just use their watch gps when they do that because they only need a rough idea of distance and pace because they're only after a stimulus. Some guys also just use track mode but still a good switch-up to use.

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