Intense Cardio Interval Workout: VO2 Max Workout

Hi Everyone!

I took my workout to the track for what we like to call VO2sday. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max. 

To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are used to. If you run at a comfortable pace every time you run you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed. 

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace. 

I filmed this workout for my Fitness website: BenderFitness.com, but this one is a great VO2 Max workout for improving speed and endurance so I wanted to share it here as well. 

I hope you enjoy this one! It's tough, but a great challenge! 

Melissa

Click the link to get your own Gymboss Interval Timer!

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)

Finish with a Cool Down

Track Workout for Speed and Endurance: Goal Race Pace Memorization

Do you want to improve your Speed and Endurance? This workout will help you do both! 

Here's the breakdown:

Warm-Up: 2.5 Miles at an Easy Pace

400 Meter Repeats (X2)
800 Meter Repeats (X4)

*All Repeats should be done at desired Race Pace.
*The first time trying this workout keep rest between each repeat equal to time running. As you progress you can shorten the time of rest to increase intensity. 

Cool-Down: 2.5 Miles at an Easy Pace

Total Miles: 7.5 
Miles at Race Pace: 2.5

If you are running at a standard sized track 1 Lap=400 Meters. 

The goal of this workout is to train your body to work at race pace. You want to memorize what that pace feels like while also building the endurance to handle your desired race distance. Try to complete this workout without music or distraction. Focus on the movements of your body, your breathing, and running form (I call this Flow State). Learn to lock into the pace that you are training to achieve at your next race. 

Learning how to pace yourself is one of the most important aspects of racing. This workout isn't about pushing as hard as you can for each repeat, it's about pushing yourself while maintaining a specific pace. 

I will be sharing some harder VO2 Max workouts soon to help improve speed and endurance.  

My breakdown for this workout is below: 
Remember to always adjust for your own pace/goals. 

Goal Pace: 7 Minute-Mile Average
400: 1:45 (minutes:seconds)
800: 3:30

Warm-up: 2.65 Miles (easy pace-road running)

1. 400: 1:37 (6:27 pace)
-equal rest (1:37)
2. 400: 1:36 (6:26 pace)
-equal rest
3. 800: 3:25 (6:43 pace)
-2:30 rest
4. 800: 3:26 (6:43 pace)
-2:30 rest
5. 800: 3:29 (7:00 pace)
-2:30 rest
6. 800: 3:29 (7:00 pace)

Cool-down: 2.48 Miles (easy pace-road running)
Total distance: 7.63 Miles

I was slightly ahead of my goal pace until the last two 800 repeats, which I was able to hit at goal. I am excited to repeat and progress this workout in the future. 

Have fun with this one, and pay attention to what your body is telling you! You can adjust your goals as your training progresses. 

Melissa and Jesse