With the Bill Feeney 5k less than 3 weeks away, time bump the Tuesday track workout into some solid interval training with a focus on boosting maximum aerobic power — aka VO2max.
The primary purpose of Interval Training is to improve a runner’s VO2 max, which is the maximum amount of oxygen the body can utilize during intense exercise. For 5K runners, a high VO2 max is critical because the 5K race is run at a high percentage of one’s VO2 max.
At the bottom of this post, I’ll publish a list of benefits a runner gets from an “I” workout.
Quality Workout Suggestion #1:
Interval Training at Woburn HS, Tuesday, June 17, meeting and beginning the warmup at 5:45. Note from Coach TJ: Doesn’t look like I’ll be able to be there this Tuesday…one of my kids has an important appt and my wife is out of town this week.
1.5-2 miles easy running.
5-6 “striders” aka 20-second wind sprints with short recoveries.
4-6 x 800-meter hard runs — roughly a speed you could run in a 2-mile race, or a bit faster than your current 5k race pace, with 400-meter jog recoveries (2:30 to 3-minutes) between each.
Warmdown jog 1-2 miles easy running
Coach Tom’s post-workout mobility/core session
Q2: Threshold Workout
1-2 miles easy warmup
18-20 minutes at your T-pace. (Roughly your 10k race pace if you don’t know your VDOT score).
1-2 mile warmdown.
Q3: Long Run
90-minutes plus, typically. Marathoners and half-marathoners will often do more depending on what stage they are in in their training. No more than 25% of your weekly mileage…conducted at an easy pace you can carry a conversation during. Generally a heart rate between 120 and 150 beats per minute (lots of individual variation there).
Here’s why Interval Training is so effective:
- Increases Aerobic Power (VO2 Max): Interval training involves running short bursts of high intensity (close to your VO2 max pace) followed by recovery jogs. This type of training specifically stresses the body’s aerobic system, forcing it to become more efficient at delivering and utilizing oxygen.
- Improves Running Economy: By practicing running at a fast pace, your body becomes more efficient at that speed. This means you can run faster with less effort.
- Enhances Anaerobic Threshold (indirectly): While primarily targeting VO2 max, the stress from interval training can also indirectly push up your anaerobic threshold (the point at which lactic acid begins to accumulate rapidly).
- Mental Toughness: Sustaining high speeds and pushing through discomfort during intervals builds mental resilience, which is essential for racing a demanding 5K.
- Develops Leg Speed and Power: The faster paces require greater muscle recruitment and a more powerful stride.
Characteristics of Jack Daniel’s Interval Training (I-Pace):
- Intensity: Run at a pace that you could sustain for about 10-15 minutes in a race (typically 1-Mile to 3K race pace). This pace feels “hard.”
- Duration/Distance: Intervals are usually shorter, ranging from 400 meters to 1200 meters.
- Recovery: Recovery periods are typically equal to or slightly less than the duration of the fast interval, and are usually easy jogging (not standing still). This allows for partial recovery while keeping the heart rate elevated.
- Total Volume: The total volume of fast running in an interval workout is typically limited to 3-5 miles (or 5-8 kilometers) to avoid excessive fatigue and injury.