Short, sharp intervals at maximum sustainable speed levels designed to improve your VO2 max and overall running performance.
Prepare your body for the intense workout ahead with dynamic movements and a light jog.
Perform dynamic stretches including leg swings, arm circles, and high knees to get the joints and muscles ready.
Jog at an easy pace around the track for 8 minutes.
Short, sharp intervals meant to push your VO2 max to its limits.
Sprint for 400 meters at 90-95% of your max effort.
Walk or jog slowly for 2 minutes to let your heart rate drop before the next sprint.
Help your body recover and wind down after the intense interval session.
Jog slowly around the track for 5 minutes to begin recovery.
Perform static stretches focusing on the hamstrings, quadriceps, calves, and hip flexors for muscle recovery.
This workout focuses on boosting your VO2 max, which is critical for running performance. VO2 max is a measure of how much oxygen your body can utilize during intense exercise, and improving it means your muscles get more oxygen during those crucial points in your race or workout. By pushing your heart rate to higher levels in short spurts, you train your cardiovascular system for better efficiency and endurance.
Additionally, these short and sharp intervals at maximum sustainable speed will improve your lactate threshold, enabling you to run faster for longer periods. This kind of training stimulates muscle fibers that don’t get activated during slow running, thus giving you an edge in races or during your longer runs.
This training session is ideal for intermediate to advanced runners who are comfortable with track workouts and looking to boost their speed and endurance. Beginners might find the intensity challenging, so they can either reduce the intensity slightly or extend the rest periods to suit their comfort level. It is not recommended for those with known cardiovascular issues without prior medical clearance.
To get the most out of this session, ensure you're well-hydrated and have eaten a small carbohydrate-rich meal about 90 minutes before starting the workout. During the intervals, focus on maintaining a consistent effort across each round, rather than maxing out early and slowing down as you progress. Also, take full advantage of the recovery periods to bring your heart rate down, which helps prepare you for the next intense effort.