VO2 Max – 400m Reps – Thursday 15th April 2021

13 April 2021 - By Rachel Pearsons

The VO2 Max with reducing recoveries is a favourite session of mine and I was introduced to this by Chelmsford Athletics Club. The goal of this session is to help athletes develop their VO2 ability along with learning to pace. By increasing the amount of oxygen we get into the blood stream, the better the muscles perform and the faster we can run. Simples!!

The session will take place on the Eastways Industrial Estate and I will be using the ‘loop’ at the other end of the Estate. I will start the warm-up after a session briefing at 7:30pm so we should be started by 8pm. I will have my car with me so please feel free to bring extra layers, hydration, etc and I can look after those for you whilst you run.

Ideally, you should be aiming to group yourself a bit quicker than your 5k pace, so try and reach the quicker end of your target zone. However, if this is your first time doing this session then feel free to run at the lower end of your chosen target zone. If you are returning from injury/new to running, then run at a pace that is suitable but still use the reducing recovery. The aim is to run each 400m rep in the same time and not to finish the 400m too early or too late. I have provided you with some suggested target times as below;

17-19 min 5k pace – target zone 1:25-1:30 min per 400m
20-23 min 5k pace – target zone 1:35-1:50 min per 400m
24-26 min 5k pace – target zone 1:55-2:10 min per 400m
27-30 min 5k pace – target zone 2:15-2:25 min per 400m

Rep 1 = 90 secs recovery
Rep 2 = 75 secs recovery
Rep 3 = 60 secs recovery
Rep 4 = 45 secs recovery
Rep 5 = End of Set

You will then have a 2 minute recovery before starting the next set. You will continue through the session until either 30 minutes is up or you are unable to complete each rep within the allocated time on 2 continuous reps. There is always the option to run longer than the 30 minutes if you wish to complete the set you are currently on.

Please feel free to use this in order to programme your Garmin (or other device) to assist with the timing of the session.

Please sign up below. If you have any questions about the session, please comment below or email myself or James through the ‘Contact Us’ section of the website. James and I look forward to seeing you on Thursday.

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run