I’ve been doing track workouts for years: quarters, miles, ladders. Simple. Straightforward. Run hard, try to hit the paces, rest, and repeat. Sometimes the distances get mixed and matched, but I haven’t experienced anything revolutionary… (let the voice in your head drop an octave) until now. Recently, my coach introduced me to the V-Run. Basically, the athlete attempts to run every meter of the workout at vV02 max pace, the velocity at which V02 max (maximum volume of oxygen that your muscles can consume per minute) is achieved. Depending on the source, it’s the top, sustained pace that a runner can hold from six to eleven minutes. My coach likes to use racing mile speed, or in my case, what he thinks my mile time should be, which is six minutes (twenty seconds faster than I’ve ever run). At least it’s pretty close to what the McMillan calculator predicts.
Here’s how it works. The runner is assigned a distance (3600 meters for me), chooses a starting interval length (50-1200 meters), attempts to run it at vV02 max pace, and rests a minute before beginning again. If the interval is run too slowly, the next one must be shortened. The rest period doesn’t change, regardless of the distance run.
The benefits of this workout:
- The runner spends a great deal of time running at vV02 Max pace, which will help improve V02 max.
- It’s self-adjusting. Whether you’re having a great day or an off day, the workout will meet you where you are.
- It will put hair on your chest. Ladies, make sure you have extra razors on hand before attempting this workout 🙂
I’ve done the workout twice so far. The first time, I started with a hard 400 and had to drop down to 300s immediately (http://connect.garmin.com/activity/284127673). These hurt just as much, and I started hoping that I would be slow enough to shorten the interval. I ended up completing six before dropping to 200s. The next time out, I was able to run four 400s before having to drop down (http://connect.garmin.com/activity/294115776). Progress! There were some repetitions where I thought that there was no way I had finished in time, but I had. When I finally got to the 200s I was a bit faster than I needed to be, so I think I’ll try 250s the next time. Here’s hoping this translates into a blistering 5K next month.
If you’re a somewhat experienced runner looking for a tough, effective workout that’s a little different, I encourage you to give it a try. For more information on vVO2 max and some additional workout ideas, click here.