Improve Your VO2 Max With These Intervals | Workout of the Month

[@AO-wg3pt]

That running path looks so amazing!!!!

[@tanthaman]

No

[@Joebi1kenobi]

Looks like Daventry reservoir, Northamptonshire!

[@joviaathieno475]

Running in such a lovely place would be enough to keep me motivated. The scenery is amazing!

[@TischTosh]

Massive Kudos to the visual designer and editor of this video! This one has such beautiful images. Great content also, thank you!

[@runningchannel]

thank you Natacha, we'll pass this praise on.

[@stephenlloyd85]

I actually did this as part of my 80/20 plan a few weeks back. I can confirm it's brutal but definitely the most rewarding one once you finish it. It's worth mentioning that trainingpeaks syncs perfectly with your garmin running watch (probably others) which beeps to tell you when to run and what pace to hit. Well done for getting through it and sharing to joys of 80/20 and training peaks

[@stephenlloyd85]

@T W lol yeah good point. I don't work there I promise ... just a fan, I assume coros/polar etc have the same features although I couldn't get it to work with apple watch.

[@iggalan]

Remember to do this workout on a day when you are fully rested and not tired from running the previous day or it won’t be as effective because you heart rate will not increase as much. I’d do this kind of interval training no more than once a week; when I’m nearing the top mileage of my training plan I may do two sessions per week and start reducing mileage ahead of the tapering period. Also I do this kind of training on the track, it’s much easier to run at a fast pace consistently.

[@anna.the.runner]

Great tips! The location was track-like - nice and flat. But that headwind! 😅

[@ashleyspencer3664]

Easiest way to improve your vo2 max score is to lose excess weight as it’s a per kg metric. Went from 80kg to 76kg and vo2 went from 56 to 60. Also means you’re not having to shift the weight with each step.

[@thenayancat8802]

I'd have thought that losing weight would make you able to run faster and longer, but wouldn't have an appreciable impact on your ability to use oxygen

[@samkeizer6654]

VO2 max is is the air you can use per kg gram of weight. So if the amount of air stays the same, but the weight goes down. VO2 max goes up

[@jimmycburfield5997]

Good advice As I lost a few KG my park run time really improved. I got complacent and it’s gone back up. I can’t out train a bad diet. Learning about intervals seems really helpful though

[@jessicagadsby971]

This is brilliant! I've been looking for an interval session to try and this was perfect timing. I did this session today and it was brutal... a lot harder than it looks! Will be one to add into regular training sessions for sure!

[@runningchannel]

It is really brutal Jessica, glad you thought so too!

[@byrontimothyungson4263]

Wl

[@clivemills672]

Amazing timing. Ive been looking for a new interval session programme to try to bring a change to my current ones.

[@runningchannel]

Hope you enjoy it, let us know how you get on Clive.

[@jonblundy8560]

Just done this workout, one of the hardest ones I’ve ever done. I added it to the Garmin connect app, and sent it to my watch, seemed to work really well, and didn’t have to think about what I was doing.

[@runningchannel]

Glad you enjoyed it Jon! (well maybe enjoyed isn't quite the right word.... 😂)

[@velloceti6898]

Thanks for this workout recommendation. I tried a variation on it today and really enjoyed it. Rest pace = 6mph 10 min @ rest 8 x 2 minutes @ 7mph, 1 minute @ rest 5 minutes @ rest 8 × 1 minute @ 8mph, 30 seconds @ rest 5 minutes @ rest 8× 30 seconds @ 9mph, 15 seconds rest Finish out 8 miles @ rest

[@Tawttitude]

I did this session today and it felt amazing! I felt like my legs opened up with speed after a long long time! Thank you so much for all the knowledge and info. You guys are the best! ❤

[@anikbinashraf]

After a long travel, I felt a lack of motivation to start running again. This video gave me the boost.. Thanks @Running Channel

[@crabsodyinblue]

i love intervals. also always amazed how much of a diff it makes running with a tailwind vs having it head-on

[@connor02]

Thank you Anna!! I’m going to try this tomorrow morning. Haven’t ran for like 3 months so this will be perfect 👌🏼

[@sharmasahab9268]

Don't do it then start with slow running for atleast a week.

[@Meandme710]

Need to build a base first champ.

[@kathydriscoll8189]

Great info. Thanks for sharing. Another great video. Good job Anna

[@Maddo_75]

Your an inspiration Anna

[@UTubeSL]

A great session. Can't believe I actually know where this is - and another that Andy did in a park further down south!!

[@mwk5930]

Ooh nice program Anna. Gotta try this one. & of all the things that bugs me about running it's headwinds.

[@Chumly1969]

I've been using the 80/20 principle and book for my training the last year and a half and I love it. Makes running fun again.

[@kapwinng]

Cool, I was looking for something to add to my usual segment chasing runs! Thanks

[@helengreg4192]

Fab workout. Did this today and will definitely include in my running plans xx

[@runningchannel]

Thanks Helen, let us know how you get on!

[@user-jk3xv4qz7m]

Wow the view from behind when you run is beautiful 😍 …the scenery is nice too 🤪

[@gudboyngdisyerto]

this kind of workout is intimidating but very satisfying when you're done. this gives a good serving of runner's high.

[@stevieroger7478]

Yes, I tried this at my local reservoir yesterday. Hard work, especially the very last set. Only I didn't get the session 100% right. I should have had a steady trot on the end cooldown, as I did on the warm-up, rather than walk it. Next time I'll jog slowly instead of walk for the 5-min recovery periods, too. I'm using these vo2max sessions for the upcoming Manchester Marathon. Great stuff, I'm glad I tried it.👍

[@logginsirl]

Great workout Anna, love to see you pushing it 💪👏👏

[@derekhood6135]

I did this workout today. A tough but enjoyable session! Thanks for the suggestion and keep those great videos coming! 😊

[@runningchannel]

Glad you enjoyed it Derek! Thanks for all the support 😊

[@scott_strool]

Ok, this was kinda great. I like the workout so I added it to my Coros Apex and will try it next time I have a speed workout on the plan.

[@StoneRunning23]

I started implementing intervals, only i haven't mastered keeping track on my garmin.. perhaps a video on settings and such for the various devices? Great show!!

[@runningchannel]

Thanks for the feedback! We'll look into it and see what we can do

[@ScarletRain818]

Great timing! I was looking into some new interval format to add to my next workout.

[@runningchannel]

Brilliant! Hope you find it a useful addition 😁

[@awanaruan3808]

Definitely I'm going to try this..

[@chericebt4332]

These visuals were amazing

[@jesumariaehsjose310]

Wish I could run on places like that. It won't tire you easily. Back here in ph we don't have places like that. Anyways, thanks alot for sharing with us videos like this one. Stay safe and God bless us ALL

[@jimmycburfield5997]

Really helpful stuff thanks.

[@trevchild7704]

Good video and it's always nice to see different variations of speed work.

[@richardedge9399]

Great video, looks really hard work. Tried a few intervals and none stuck as never sure quite what achieved, that one makes more sense. It's in the Garmin

[@kat76woman]

Might have to try that at some point. And I also have to say (apart from the head wind) it's a beautiful area where you were running. So much nicer with sun, water, nature all around than just running in the city

[@kat76woman]

My Garmin had intervals as the suggested workout for today, so that ended up as my run for today. First time I tried intervals. And yes, there was also headwind.

[@mariosalbantakis]

Hi there! Great job! how i calculate what pace i must have ? for example i can run easy at 4:50. In order to improve that what is the right time i have to run? thanks in advance

[@martinberry9616]

Another fantastic video and definitely a workout I’m going to do! How often would you recommend doing this workout?

[@CoolInOlympia]

This was great! Thanks!!!!

[@runningchannel]

Glad you enjoyed it!

[@samanthajenkins2399]

I will try this. Still have a bit of speed left in me but can't get my heart rate up or any anaerobic benefit according to my Garmin. My watch suggested a worked that I followed but no anaerobic benefit.

[@sarahverscaj8446]

Another lovely one, Anna! We usually catch up with all you ravishingly Running Channel runners on a Sunday, but after catching up with the tragic events unfolding in Ukraine we needed a boost of cheer from you guys. Our love n thanks to you all. 🇺🇦 ❤️

[@joeylira]

Nice job, way to keep pushing.

[@kingmaker007.]

Anna, very good,I also need to get completes exercise video to follow things which I am missing in my running section, I like your workout routine specially the surroundings water in lake or dam greenery with fresh air, excellent vlog

[@runningchannel]

Glad to hear you enjoyed the video, thanks for watching!

[@techlessman2162]

Looks good, well done, will def need to give it a try 🏃‍♂️👍

[@runningoneddie]

This was a good workout. It was more challenging than I thought it would be. The key is not to go all out in the first 1 - 2 reps. The amount of volume isn't too much either, so I feel like I can attempt another harder workout later in the week or still be fresh enough for a weekend race. Thanks for taking us along Anna.

[@DonGivani]

Check 9:50

[@mitchspearing6630]

Nice to see you out on our local Parkrun stomping ground.. Feel free to join us on a Saturday.

[@anna.the.runner]

I’ve been to Daventry parkrun a few times! Glad to hear the old course is being reinstated now too - I was never very good on the field bit!

[@mitchspearing6630]

@@anna.the.runner Just checked results and I've done one with you but you're about 7 minutes quicker than me ;o)

[@SARDOG]

In my neighborhood, back when I could run, I'd all out sprint to the first pole then jog 5 then sprint 1. Helped clear the lungs

[@procomms9771]

Brilliant well done great video 👏🏼

[@Kelly_Ben]

You go Anna!! Eek, that 15 seconds of rest seems brutal... between my asthma and high heart rate, I think my heartrate would just continue to climb with no decrease during rest! Would it reduce the benefits much to increase it to 30 seconds?

[@kevinleboeuf5169]

Same my heart rate isn’t going anywhere 15 seconds!

[@mickwaters7590]

Try a complete stop, with a little shuffling. It may help

[@liamroche1473]

Rest is actually to reduce the acidity in your muscles. The lactate levels in blood lag this by 30 seconds or so (and heart rates reflect the lactate level reaching the brain).

[@samuelbonacorsi2048]

I made it 1-2 minute rest, and after a few years 15 seconds works great. Remember, the key is to never stop running.

[@Kelly_Ben]

@@samuelbonacorsi2048 Honestly that sounds more doable! I'll go for the minute, and hopefully decrease it after a few months. Thanks!

[@summerphilhorenstein2598]

I appreciated this video. I often do intervals but usually longer and I always walk the break between running intervals, but I’ve been hearing more about people just slowing down but not walking. So seeing this workout was interesting, I’m excited to try it. Looks like for this workout you should jog the 15 sec easy but walk the 5 min recovery?

[@chrishull8707]

There is a similar workouts that I have run. 30 reps for 30 sec with 30 sec rest in between reps. These are run at your 7 minute pace, that is to say fairly fast. This will improve your VO2max over time.

[@runningchannel]

Thanks Chris! Do you enjoy interval workouts?

[@geauxgaia]

awesome video, gotta try this1 💥💓

[@probablyandy]

Going to try this tomorrow! How do you think this compares to the 5-4-3-2-1 workout from some other TRC videos? Do they accomplish different things?

[@ovidiosilva]

Will do it on Friday

[@cormacmccann3608]

Great video, ill have to programme this for a run next week. Have you ever looked at diversifying a little and doing "run with me" podcasts for some training runs?

[@jota55581]

I ve been doing a nice one 10k on a treadmil 5 mins no incline 5 mins incline of 4/5 itill ive completed the 10 k ts giving me results

[@berniefogharty2541]

Falls into the “harder than you think” category. Fun workout, and you burn up a 50 min session pretty quickly. Definitely slotting this into my weekly program to see if it reaps some rewards.

[@meglomaniac]

oooo this looks good, might have to give it a whirl this weekend 😊

[@runningchannel]

Let us know how you get on! 💪

[@barryjmarling]

Brilliant workout, I imagine it’s quite hard to remember what set your on when your doing it,stunning location to run,great video as always.👍🏻

[@michaelstuart9378]

Brilliant workout, looking forward to trying it once this stoopid marathon dreams destroying metatarsal stress fracture is fully healed.

[@liverpool4883]

Great running girl love it

[@MartinStansfield]

Fab! Reckon I'll give that a shot! Is it downloadable as a Garmin workout? I suppose I could program it myself?

[@ceohhowirun]

This looks like a great workout and I’m definitely going to try it. I’d love to see Anna’s stats for this workout. How each rep compared in terms of heart rate and pace. And then maybe a follow up in a few weeks or months to see how it compares.

[@ENTERTAININGGAMECHANNEL]

Good Workout 👈 👈

[@ifonly4486]

Good workout ! I'm more of a fartlek kind of guy. I enjoy setting myself some physical markers ( trees or trees ) instead of my watch beeping. Only use my watch on long mountains runs......

[@emillunasco787]

I’ve been doing this at least once a month, usually every other week. Other weeks, I do quarter mile repeats for my speed work. My Garmin VO2max has increased by 10 points in the last 6 months as a result.

[@kyleday5246]

Hi, where is this filmed? looks lovely

[@M.S777-M.S]

Be interesting to know what overall pace and distance was after the 3 sets.

[@danielamestanek7899]

awesome video!

[@runningchannel]

Glad you enjoyed it

[@jasonwong974]

Where is this? Looks really nice!

[@6williamson]

amazing workout. can you add hills to this?

[@runningchannel]

You can, it would be even more of a challenge!

[@harrycolon3294]

What is the best timer for interval/tempo/fartlek runs

[@karlbratby4349]

how do you manage to time these various sections, surely counting to 30 whilst doing the effort is not ideal neither is then counting to 15 ? do you try to time on a watch ?

[@robertomarin5795]

Saludos desde chihuahua 😊

[@liamroche1473]

... adjusts sweatband, looks at watch - "WHAT? 3 seconds to the next interval??" Enjoyed that session today. :)

[@marcobach]

Great new format - hope to see more of that!

[@heggybhoy82]

Nice intervals , i usually just do 400 , 600, 800m 👍

[@fpupesh]

i'm convinced time runs slower when running and double the speed when resting

[@ShadabMohammad-k9h]

How do you breathe while running? Through nose or mouth. Many people say you should focus on breathing through nose. But I can't just breathe through nose only. My mouth opens automatically. I run few times a week. So I have no idea about this. Help please!

[@stango77]

How often should I do this training?

[@alanchadbone7834]

Never been a fan of building VO2 max with flat intervals. I think you can make so much more progress by doing hill sprints instead. When I started running in 2019, I would be hill sprints once a week for an hour. With 5 months I had improved my 5km running times by 4 to 5 minutes. With hill sprints, you have to remember that it is also low impact and a work out for your legs. I also found that when I ran events I started to look forward to running up hills too

[@barryalexander2909]

@Alan Chadbone Believe me, Matt Fitzgerald has lots of Hill Reps sessions in his programmes. They are mixed with short Intervals, long intervals, mixed intervals and Speed Play. During the base building phase I have done 1 x quality speed or hills session per week. I move into the peak phase of the 10k plan next week and there is an extra speed session and more moderate intensity work. What I love about the plan is that I run almost every day at 50 yrs old and am injury-free. I've never had a 20 day run streak before. Speed is increasing across all intensities. I am a happy 80/20 camper!

[@04004]

You can't get the same leg turnover with hills as you get from running on the flat or on a track. All of the best professional runners are doing Vo2 max intervals on the flat...

[@andrewroberts8139]

Sounds like fun - meanwhile am back to the dulcet tones of Denise Lewis and Week 6 of Couch to 5k after losing most of my fitness from Covid

[@runningchannel]

We're sorry to hear that Andrew! Hopefully it won't be long until you're back to where you were before covid 💪

[@andrewroberts8139]

Have you done a vid on exercising post-Covid btw?

[@runningchannel]

We have 😊 Really hope this helps!: kzbin.info/www/bejne/kGPPlWVogbuSfNk

[@key2adventure]

How do you keep track of all those intervals? And how to time it, is there a Garmin app or something to help you?

[@johndunn3675]

I use the "Interval Timer" app on my android phone. Simple and effective.

[@key2adventure]

@@johndunn3675 thanks for the answer. I don't like to run with my phone. Run generally with as little gear as possible, my watch is OK though. But it doesn't have this kind of app.

[@michaelmulligan0]

How often would you look to do it? Once a week?

[@runningchannel]

We would suggest about once a week yes

[@kazizaforahmed6028]

Which smartwatch your wrist?

[@benlarkin857]

I'm a little confused about this. Why would your 15 minute pace be the faster pace? I thought the faster pace was the one you found most difficult to do, right?

[@orjeng_junior]

🏃💨💨❣️✨wow Amazing👍😍🤩

[@runningchannel]

Thank you! Cheers!

[@warwco99]

Sounds good, might try it, but with 30:30 instead of 30:15. Think only 15 seconds of rest might kill me!

[@runningchannel]

Let us know how you get on!

[@anna.the.runner]

It makes the set fly by! Plus the short recoveries are what makes the workout do its job!

[@rubikscubesolver9135]

Nice

[@markfinlay422]

I bloody love intervals me.

[@runningchannel]

They can feel very rewarding.

[@anna.the.runner]

Me too!

[@dipt.g.k.classes2116]

Mam I run but my running is not improving at all please tell me something

[@ravidharad454]

I get migraine after 3 hours of finishing any long distance run (15 KM +) Can someone please tell me how to prevent it ?

[@TomTheOriginal]

Make sure you’re hydrating adequately straight after you run. You could try using hydration tablets that have added electrolytes. Getting migraine or headaches after running long distance sounds like you’re a bit dehydrated Eating a high carb and protein rich meal is also recommended after a long run

[@barryalexander2909]

Ravi, you might want to get checked by your GP just to exclude anything serious. Might be a bit of dehydration or electrolyte imbalance, could be neck- related if you run with a stiff posture, but please get it checked.

[@xxxxxx-jt4kl]

How many times a week should you do this workout?

[@chrishull8707]

Usually these interval workouts are done once a week.

[@tatjanakueth5278]

Ooooooh just the kind of torture I have been looking for. I give that one a go…

[@runningchannel]

😂

[@JustKeepFlowingYes]

FIRST KING

[@runningchannel]

🥇

[@paullewis2553]

vo2 max or lactate threshold? not same thing.

[@BJSteigner]

I want to train with these people

[@runningchannel]

You should check out when our next virtual run is BJ.

[@BJSteigner]

@@runningchannel When???

[@BRunner12]

Improve V02 Max? You mean getting in shape by running longer and running faster workouts!

[@krishnakumar5763]

👍👍👍

[@runningchannel]

Glad you liked it Krishna!