To improve your VO2 max as a runner, focus on a combination of training methods that challenge your cardiovascular system effectively:
- High-Intensity Interval Training (HIIT): Perform intervals at about 90-95% of your maximum heart rate. Workouts like 4x4 minutes with 2-3 minutes recovery or shorter intervals (e.g., 30 seconds to 3 minutes) repeated multiple times are effective. Aim to accumulate 15-25 minutes at this intensity per session, done every 7-10 days.
- Tempo Runs: Run at about 85% of your VO2 max pace for around 20 minutes. This improves your muscles' ability to use oxygen efficiently.
- Easy Running Base: Build a strong aerobic base with plenty of easy runs (70-80% of your training). This supports recovery and overall endurance, allowing you to perform high-intensity workouts better.
- Varied Training: Include continuous runs, hill workouts, and cross-training activities (cycling, swimming) to place diverse demands on your cardiovascular system.
- Consistency: Improvements take time-4-6 weeks for beginners and several months for highly fit runners. Regularly challenge yourself by increasing workout frequency, duration and intensity.
- Training Frequency: About 3-4 moderate-to-hard workouts per week focusing on quality rather than quantity is optimal. You don’t need to run every day to improve your VO2 max.
The best interval training exercises for improving VO2 max as a runner are high-intensity intervals lasting about 3 to 5 minutes at 90-95% of your maximum heart rate, with recovery periods slightly shorter than the work intervals. Common effective protocols include:
- 4 x 4 minutes intervals with 3-4 minutes active recovery at lower intensity. This workout has been shown to increase VO2 max significantly.
- 6 x 3 minutes intervals with equal or slightly shorter recovery.
- Shorter intervals (15-60 seconds) repeated multiple times at near-maximal effort with shorter breaks can also boost VO2 max, allowing a higher running pace.
- Sprint intervals (30-60 seconds all-out) with longer rest (3-5 minutes) can improve VO2 max. You should only perform these workouts max 1-2 times per week due to high intensity.
In summary, the best approach is a balanced training program combining easy runs, tempo runs, and high-intensity intervals consistently to steadily increase your VO2 max and running performance.