low VO2max, high lactate threshold as %, relatively high vVO2max

It seems like vo2 max has a more firm genetic ceiling than lactate threshold which training improves more easily.

that sounds right. So does that mean that my potential at longer distances is lower than mid distances? Part of the reason I'm asking is that on long runs when I start to struggle, I totally fall apart really quickly (whereas I can gut out workouts up to 6 miles well). I was thinking that because I'm operating closer to my vo2max I will struggle to be efficient at slower speeds. Is that right?

The numbers from running exercise testing can vary by treadmill protocol sometimes by as much as 20%.

I suspect you would get a substantially higher VO2peak measurement w an extended protocol w increments longer than 3’ duration to allow a slow component to manifest (a few degrees incline would be helpful but not mandatory in this scenario).

The relatively strong “threshold” value % is likely a function of the low VO2peak estimate or possibly they used a ventilators threshold reading as a proxy for LT the two are not synonymous

From a practical standpoint I suggest adding more work at 3000m pace as part of a moderate workout overall. A few other approaches useful but that is the simplest.

good luck

It means you should be much better at 5k and especially 10k which is strange

Or you’re a 800 type athlete who occasionally runs miles and falls off above that.

I was the opposite - great VO2 but terrible threshold

I think the correct answer is that is not your real VO2 max.

In order to run a 14:23 you would have to have at least a 71.33 VO2 max

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most people get the VO2 backwards in thinking it predicts performance. It does not. It says in order to achieve this performance you have to be able to process X amount of Oxygen. As I said your has to be at least 71.33.

I still wouldn't read too much into a low reading. The real race is run in minutes and seconds - how long it takes you to complete a race; no one ever ask for your VO2 max at races or figures that into the final results.

As far as using it for training - ok. If you want to boost your VO2 max - Vigil says mile repeats are the best way to do this. I also think doing aerobic volume is a valuable component. And tempos. I achieved my fastest races on low mileage (25-40 miles per week) over a 9-12 month period doing most tempos (8-10 mile runs). This might be a little long for you - but at least shoot for 5-8 range = the pace can vary. These is no need to think you have to be running X pace to get benefits (mine were in the range of 5:20-5:40 mostly to get to 23:45 for 8k). But you run whatever pace your body gives you = meaning monitor your breathing as it is the best indicator if you are going too fast. Tempos should be relaxed and quick. You should feel refreshed afterwards not wiped out.

73.06 (entered the wrong number)

I am in the same boat. Tested at 62 at age 16 when I ran a 4:15 mile. Never tested again, but I assume it didn’t increase a ton. I ran about the same mile time as you when I was 20. Then had a ton of injuries and quit running for something like 10 years.

My lower VO2max didn’t seem to limit my mile potential; my injuries did before I ever plateaued. I do think that it limited my long distance potential. For a long time, I tried to work on my weakness and focus on easy miles and(sub)threshold work, but it turns out I’m just a low responder to that type of work. I have a lot more success when I work on my strengths, which is high intensity work.