How I Improved My VO2 Max in 60 Days 🤯

[@pquirk99]

At 71, my VO2 Max is 49 (the gauge has a maximum of 50 for my age). It's up from 46 in Jan-Mar. I've done structured training for two 10Ks and two half-marathons this year. I'm about to start training for a marathon in April and expect that I can push it a bit higher. I'm running further than 99% of male Garmin users in my age cohort and my endurance score (6170) is in the elite range . I didn't start running until the pandemic. Garmin race predictor says I can do the marathon in 3:59:43 😂😂 It's never too late to start.

[@bfkeats]

That’s a pretty good number in your 40s, let alone 79s . Well done!

[@pquirk99]

@@bfkeats Thank you!

[@katqh]

Wow that’s super impressive, amazing achievements

[@sugonmaballs]

Amazing effort man! Having done a marathon last month, my Garmin predicted a 3:30 time for me, but I ran a 3:51 and there's absolutely no way I could have shaved 20 mins off that in my current condition, lol. So I think that predictor is pretty optimistic, at least for the longer events.

[@mishalw210]

My vo2max is 37, I am 36y old😮

[@terrywbreedlove]

My VO2 Max was 21.2 after a couple months hiking and walking 5 or 6 miles four or five times a week it is now 22.9. With improving weather I plan to start jogging and wind sprints to improve it further. This after a bad TBI with resulting Brain surgery. And about 4 years just trying to learn to walk again. Also gaining so much weight being unable to move more than three hours a day. I feel great and excited to keep this going. 60 years old and feeling younger everyday.

[@barneycoelho263]

Great job! Very inspiring!😊

[@Flat-Five]

Started running a little over a year ago and currently just running to get fit but also improve a 5K time, not for a race, I just run by myself. 23mins 23 to beat, going for 22 mins 30. I'm doing 3 sessions a week, fast intervals, long run (long for me at least) and an easy run. The running channel actually has been a great source of motivation!

[@DrProfX]

Awesome!! Keep it up! I see sub-20 in your future!👍

[@phehibs]

Do a park run, will change everything. Did for me.

[@Flat-Five]

@@phehibs yes I have thought about trying that at some point

[@phehibs]

@@Flat-Five That's how it all changes for me, times down, practice runs faster and meet some amazing people.

[@Flat-Five]

@@DrProfX maybe a way down the road! Feels hard to imagine being able to sustain that sort of pace at the moment though.

[@Thirdd3gree]

I'm 27, started running in January and managed my first sub-30 minute 5k in March (it was very painful!). Whittled this down to 21:08 as of mid-October by running 3+ times per week every week except for 2 weeks of injury. Yesterday I did my first half-marathon and got 01:41:56, including a 21:50 5k somewhere after the 14k point! I've now just signed up for the Krakow marathon in Poland (next April). I've got myself a training plan that is 15 weeks long and starts on January 8th. I'm aiming for 3:30-3:45. Current goal is try and get a sub-20 parkrun before the end of the year (putting my trust in Dulwich!) and also get a sub-43 10k in Battersea on Dec 20th (I've never raced a 10k, my "pb" is 45:xx set during yesterday's half). But my other top goals are to get more friends into running (mostly through the promise of post-parkrun brunches) and re-connect with old friends through running.

[@BianchiLuke87]

Based off that you can definitely hit sub 20min 5k now

[@opemipoogunkola7405]

Well done!

[@fer23bsas]

Excelentes proyectos

[@mazzae6084]

What were your sessions when running 3x a week

[@bobbycheese22]

Hello from Krakow!! I'll see you in April ;)

[@klaasswiers4029]

VO2max 46; 59 years old, started running just over two years ago ( after a life long of football, volleybal and field hockey - now only running.) Ran a dozen of halfs, now training for my first full marathon Rotterdam in April. Hope to finish just under four hrs. Taking my time to prepare and you’re never too old 😉 Can’t wait ! 🏃🤞

[@kevindoherty01]

That is a massive improvement!! My VO2 max is gradually increasing. It is now at 58 and my age is 60. This is from my Garmin watch

[@UTubeSL]

That's a fantastic score! Great for you 👏

[@kevindoherty01]

@@UTubeSL .. thankyou🙂

[@martinrabbia3741]

Interval Sessions 😉 5K flat-out Run a 5K at maximum effort to test your endurance and speed capabilities. 4 x 5 minutes at 10K or half-marathon effort during a long run Incorporate 5-minute bursts at 10K or half-marathon pace into your long run, pushing the pace in the middle to simulate race conditions. 8 x 1K intervals, alternating 5K and 10K pace Run 1 kilometer intervals with 90 seconds of recovery between each rep. Alternate the intensity of each interval between 5K and 10K pace. 6 x 1 mile repeats with 3 minutes recovery Run 6 sets of 1-mile repeats, alternating between 5K and 10K pace, with 3 minutes of recovery between each repeat. 10 x 800 meters with 90 seconds recovery Run 800-meter intervals at a pace faster than your 5K or 10K race pace, followed by 90 seconds of rest between each repeat. 24 x 60-second sprints with 30 seconds recovery Perform 24 intervals of 60 seconds at an intense pace, with 30 seconds of recovery between each sprint. 3 x 5K intervals Run 5 kilometers at a strong pace three times, with adequate recovery between each rep to maintain high intensity.

[@genesisint1]

I am a 53 year old male who just got back into running in the summer of 2022. I had my VO2 max tested in a lab last month for the first time and it is 54.4. This was to get my base line for the program I have signed up with which will include strength training and diet. I hope to be starting it any day now. I am currently training for a fast 800/1500/mile. Thank you for your videos. They are informative and enjoyable.

[@Draw2quit]

I started running again after a long break 3 months ago. According to my Garmin, my VO2 max at the age of 47 was 39. Three months and 275km later and my VO2 max is hovering around 51.

[@FroisonControl]

36 at age 31, hoping to recreate your success, I'm about a week into consistently running.

[@Maochan81]

I love the data on the watch, it motivates me :) Beginning of the year my vo2max was 46, a month ago it was 58. As soon as i started running every second day in august, vo2max kept climbing up. THen i got covid and now i'm back to 55 after 2 weeks off. Going for the 1st run after an illness, seeing the low numbers and feeling like sh!t during the run might be depressing, but somehow i get motivated again and again.

[@Nick_Spacey_Fitness]

Im running the Space Coast Marathon which will be my 3rd marathon on the 26th November in Florida. Great to watch your journey Andy good luck in Valenica

[@dardevle]

Thanks for the amazing info! I have moved my VO2max (Apple Watch) from 30 to 49.1 in the last 10 months. I'm running 45 miles a week now (first time runner and I'm 54 yrs old, started run walking hills at the beginning of the year) and have my first half marathon ever in two weeks. I put a lot of variety in my runs...slow, fast, hills, all of the above, no two days are alike. I have been able to a half-marathon training run with average 8:55 min miles. I watch my heart rate a lot, but I don't know how hard I should run for a half marathon. My heart rate for my 8:55 pace HM, ranged from 128 early to 150 in the last few miles. My goal was to maintain a sub 9 min pace and my HR went up as I went. My max HR is 177 according to watch. I feel like I can run faster but I'm not sure what heart rate to target for 13 miles.

[@kierenkd]

Well done. Pacing takes practice. Generally quite uncomfortable for half -marathon as you will be just below threshold. Without practice, it's hard to hold that pace without blowing up. Your training plan should expose you to longer intervals to get you used to the feeling without accumulatimg too much fatigue.

[@dardevle]

Thank you!!!@@kierenkd

[@BurlyBeardedRunner]

I'm finishing a training plan for a 5k which I'll run on November 23rd. Hoping to break 30 minutes for the first time in 10 years or so. After that, I'll goal into a half marathon plan for my first half in late February.

[@yakan01]

I’m also hoping to break 30mins at some point. It’s crazy to see others are worried about breaking 20!

[@gheywood1]

Absolutely love the Suggest Workouts on the Garmin. I have a few events set in the calendar (I have a 5km on the 29th of November, and then have two half marathons in for next year), and find it incredibly motivating to see the suggested runs, and then see my expected finish times come down over time.

[@POH12]

I’m 47 and have been running since my early teens. My VO2max has been a very consistent 48-49 in the three years since I’ve had a Garmin capable of calculating it. I generally do one half a year with a couple road and trail 10ks for fun. I’ve accepted that my PRs are behind me, but have been frustrated that even as I incorporate more varied training into the mix, my VO2max has stubbornly refused to budge.

[@DrProfX]

Your PRs are not necessarily behind you in your late 40s - I suppose it would depend on what your fastest times were, but general population can keep improving well into the 50s…

[@ivobondptbe]

Damn my VO2 max is 48, for being 29 and 85kg that seems pretty unfit atm 😢

[@MrStarfishPrime]

There are physiological limits. Each body is different. Don't get obsessed with increasing the value, especially at 48 where the body has already peaked

[@davidsamwell7010]

@@DrProfXI agree!! I was 48 last year and got PB in 10km. It’s all about where you start from and how you train. I did loads of Zone 2 with strength sessions at home and made a massive difference 😀

[@SeminarioMAE]

bro do intervals

[@mario7501]

29 years old. Been a couch potato mostly for the last 5ish years. Been training serious again for around 3 months and my VO2max just crossed 50 after around 3 months of training. I'm training for a half marathon and managed to run the full 21kms the first time today. Feels great to see those improvements every week!

[@EduardoMartinez-cn8dt]

What's your body fat percentage? I'm the same age, 6ft1, and 180lbs hovering around 17% bf. Vo2 max is 39 😢

[@mario7501]

@EduardoMartinez-cn8dt I really don't know. Probably somewhere between 20 and 25%. Likely closer to 20 than 25, but I've never measured it.

[@stevejt1000]

I'm 63 and according to my Garmin 245 my VO2 max is 63 which is clearly very high for my age. I have run most of my life and still run decent times for my age, ran a 74 min 10 mile race on a hilly course yesterday and I'm about 15lbs over race weight at the moment.

[@classicalchad]

your vo2 max is higher than the top1 percent of 20-22 year olds

[@dimitar297]

Got a 245 too and my predicted racetimes are way faster than my reality, 10% faster than my PRs.

[@Dani-hg6jb]

Yea tech teached itself to lie last year buddy

[@jamespeters5043]

I've been running for just over a year now (aged 42) and I got my Garmin at the beginning of this year - My VO2 max has risen from 44 to 52 over the course of this year. I run between 30 and 40km most weeks and I joined a running club in April and train with them twice a week, and so I have varied sessions. I like having a reference point for myself and the metrics on the Garmin are so useful to know where you are. I am doing my first marathon in April in Manchester and the training block feels less daunting than I think it would be had I not been doing what I have been doing this year, and things like the VO2 max figure creeping up slowly but surely are definite motivators that the training is having an impact :)

[@rjmclean1979]

Age 43, vo2max 53, 10k pb this year, 39mins, currently gearing up to traing for a marathon in around 3hr 15 mins

[@adrianhaines2628]

As an 800m runner ,56 years old. I find it fascinated how you can do a really good interval session and the V02 max plummets. On Wednesday my V02 max was 66. I did 8 x 450(1) at decent pace(for my age) and goes down to 63. When I was competing in September it went from 65 to 56(in a 4 week spell)and I ran a SB,but I understand that because I reduced my mileage leading up to the championship. Have a great run in Valencia.

[@christopherhart1847]

I just completed my first marathon back on October 29th in Washington DC running the Marine Corps marathon. Now I'm recovering from an ankle injury from the race so I can start prepping for my 10k in April. Going for a sub-40 time so definitely have some work to put in once I'm healed.

[@yuriyprotsiuk]

After never running in my life since school, at 36, working from home in IT, I started running in September with VO2Max being a lousy 36 and not being able to run more than 3.5 km for the first week. I am now up to 41 with my first ever 10k under 60mins in just two months. Need to join the gym soon... :)

[@grantwallace1882]

I have only recently got a Garmin Forerunner 55. A very impressive bit of kit. It has changed my running. I am now undertaking a structured plan. I don't race, so have never felt the need for training. I am 50 and my VO2 Max is currently 49.

[@Pappamea81]

@@grantwallace1882 It’s amazing, it changed my running as well!

[@laneystain]

My VO² Max has increased from 50 to 54 across the 13 weeks I've been training for the marathon. I can definitely feel that when I'm out running, now much more comfortable at a pace quicker than marathon goal pace for a sustained period of time.

[@ImpatientTurtle]

Mine has gone from 48 - 50 in the last 4 weeks of half marathon training just following daily suggested work outs. The crazy part is I ran a 10k on October 8th, gave it everything I had and got 55:05. A few days ago I had a 16k run at race pace for my HM and did the 10k 1 second faster ( a pr is a pr). My heart rate for that 10k averaged 175, my average heart rate for the long run was only 158. The improvement is addictive! I've been running 5-6 days a week so I think it's just all the kilometeres I'm putting in.

[@mad_incognito]

After a disappointing marathon in June this year I did a 17 week 10k training plan and my VO2Max increased slowly. With it I was able to smash both my 10k and Half Marathon PBs. So in my training for my next marathon I will continue doing interval, threshold etc sessions to push my lactic threshold while still doing a lot of miles.

[@markjuba1606]

Having turned 50 earlier this year, I signed up for my first marathon which like Andy, will be in Valencia. after 18 months of serious injury (knee) followed by surgery and then a slew of minor niggles which forced me to get fit via cycling, I'm now into 14 weeks of a 16-week programme and through consistency and trusting the 'process', I'm feeling fitter than I have in years and am hoping to run under 3 hours, but in a dream world under 2:50. Hope to bump into you there Andy, good luck!

[@drdhruvjain]

@mark congrats on an amazing comeback from injury. Just a quick question. What was the cycling programme you followed and did the fitness gains translate to running ? Am getting into cycling with bad weather and have a marathon in Feb. wondering if sticking to it for a month will translate into running fitness ?

[@drdhruvjain]

@mark congrats on an amazing comeback from injury. Just a quick question. What was the cycling programme you followed and did the fitness gains translate to running ? Am getting into cycling with bad weather and have a marathon in Feb. wondering if sticking to it for a month will translate into running fitness ?

[@markjuba1606]

I started out with 2 mins on a static bike with no resistance, 1 day off, 5 mins, 1 day off 10 mins etc, increasing duration and introduced resistance until I was able to cycle up to 70/80 miles in 4-6 hours on the road within 4 months as part of 100 -120 miles per week. It wasn't a particular progam - just me building carefully and enjoying being outdoors on my bike 3 or 4 times per week and getting my fitness back. However, truth be told, it didn't ever really compare to running; it was different but fun and a good way to strengthen without the concern of any impact. When I started running again (after the period of cycling), it was the same process - 10 mins easy, 1 day off, 15 mins eat etc, etc. after 4 weeks of this, I started my marathon program. Good luck! @@drdhruvjain

[@drdhruvjain]

@@markjuba1606 thanks for the tips and insight mark. Much appreciated !!

[@drdhruvjain]

@markjuba1606. Hi mark. How was Valencia for you? Where can I connect with you ??

[@andrewhammonds4907]

I’ve been running more seriously for 3 years now going from 3:33 to 3:13 in the marathon and down to 19:14 in the 5km. At 46 yo, my Garmin VO2 has sat on about 51 for about a year. It just doesn’t seem to move. I don’t expect it to change much as I head towards sub 3 hrs.

[@mrstevemackay1]

18months into my running journey at 54 and training for my first race, 21k trail run in the new forest in January. Using my Garmin training plan as a guide. Longest run to date is 16k so it’s only a cheeky parkrun further!

[@6656656656joe]

Like the video, like the dialogue pace too. Don’t change! Combination of long term training fatigue, age, grandchildren, lack of flexibility work, injuries, and no immediate goal but I will run slow.

[@rickgoesfaster]

I'm 46 and started running just over a year ago and in that time my VO2 max has improved from 39 to 47, mostly through consistent training. I just finished my first marathon a few weeks ago with a time of 3:39... which was a bit higher than my predicted best time (Sub 3:30) due to the heat... it was a crazy 39 degrees that day! I really noticed in the last month of training leading up to the marathon how much my HR was dropping whilst my pace was improving. I was able to do long runs at around 4:45 min/km whilst maintaining sub 145 HR without issues, where as 6 months ago that pace would easily push me past my limit. My current goal is a sub 20 parkrun, but I think I'll get there this winter, with a bit of flexibility training especially my hips. I'm also hoping to run another marathon in the winter, where the temperature doesn't have such a massive impact on my time.

[@greatleapforwards]

I am 48 and it has been a torrid year with injuries and covid. My VO2 was 59 for cologne this time last year and despite doing a decent enough time for Edinburgh this year my VO2 has hovered around 55/56 after injury in March (and a repeat injury again in July). Starting training for boston in April now and hope to get it back up to 59 at least

[@adamcampbell-smith5488]

Never looked at my VO2 max but apparently it's 44, up from 41 6 months ago. With a current max effort of a half marathon I've set myself a stretching goal of completing a 50k in 8 months 🥴

[@headstart.running]

Training for Tokyo Marathon in March and after months of not moving my VO2Max has just lifted from 53 to 54. I’d love to see it back up to 56 where it was 5 years ago when I PB’d, but have no idea whats gonna happen as I train through the evil hot humidity of Brisbane’s summer

[@MartinCharlton-ds7ro]

I am 71 in a couple of weeks time and I am currently following a Maintenance training plan using Runna prior to switching to a 12 week plan leading to next year’s London Landmarks 1/2 Marathon and my VO2 Max per Garmin is currently yo-yoing between 50 and 51.

[@Skjoldborg8]

Really great and useful insights to your training, and way of tackling it all. It really makes a lot of sense, and makes it very easily digestible to understand what the different sessions is all about and what they help you to improve in your running. Thanks for great content! 🙏

[@berendhoff2198]

I am now 15 years old and my vo2max is 49 according to my apple watch. I just started running and I really enjoy it. I hope I will go over that magical number 50. And maybe even 55. I have been pretty active throughout my life always been sporting so I think that helped with my vo2max as well.

[@ianaugustus5648]

Hi Andy. I'm Ian from Havant. 55 years old. Training for Stubbington 10K in January. My first race since 1996. Just hoping to get round. Following Garmin suggested workouts for the most part. Good luck for Valencia 🏃‍♂️🤞🏼

[@rossbooth9268]

I locked in Rotterdam Marathon for next April a few weeks ago... I'm super excited to hear Kiptum is going to be running, although I don't expect to challenge him for the lead! I ran Leeds as my first marathon last year in 3.58 (although plagued by injury in my final 6 weeks of training on a hilly course). So, I've set an ambitious target of 3.30 for this and I have been doing some 'pre-training' over the last few weeks before the 16 week countdown begins

[@jamesdrury6627]

Hi, I ran both Manchester and Leeds this year. I did 3:27 in Manchester but 3:42 in Leeds because it was hilly like you say but also hot. So you will deff be quite a bit quicker in Rotterdam. So good luck 👍

[@rossbooth9268]

@@jamesdrury6627 Cheers pal! Yeah the heat caught me off guard somewhat on the day... This extra pre-christmas training should help too, making sure to keep my top speed high by pushing for some 5k PBs

[@jasminejames8579]

Increased my aV02 max to 47 in July and it’s not budged since. I was training for my first marathon though so maybe not doing as much of the higher intensity runs. I’ve just started training for a faster 5km though so I’m hoping the interval sessions start showing results!

[@faykellett9589]

I'm 36, I got my first Garmin in April & have increased it from 39 to 48. Its still increasing as I'm improving. I've a fenix 7s & wouldn't look back now. I use the daily training, I have my second half marathon coming up in December. In the new year I'll be moving to a marathon training plan with my first ever marathon taking place in June

[@MateMK4]

Thank you for great video. I am close to 40 and have followed Garmin's training recommendations more strictlyfor about a month and a half for my Ljubljana marathon training. I was able to improve VO2max from 60 to 63 and finish the marathon in 2:58. Exceptional progress IMO, which I was able to reach because of varied training of 5 runs a week, totaling to 50 to 60km per week. With my previous no structured training my VO2max hasn't changed significantly.

[@N3wt199]

I'm 48 and have been running for 26 weeks my Vo2 is 47, ive not been doing speed work every week as the main goal at the mo is time on feet and to increase my base fitness, I'm thoroughly enjoying the journey...

[@PistachioGold]

My vo2 max has steadily being going done from summer to winter 😂 I noticed that I was doing a lot of long runs and not at all focused on speed work. Plus my watch (not a garmin) takes the heartrate info into account a lot and that's another struggle for me 😂😂😂😂 But I love how this channel always explains things with graphs ❤❤ it's so nice and easy to understand

[@TonyFarrall]

My VO2 max drops when I run at a slow pace, it's very frustarting. It goes up when I run intervals or a parkrun or a race. It was 63 but currently fluctuates between 59 and 60 depending on when I run too.

[@fijalko269]

Imagine getting frustrated over silly number roughly estimated by the algorithm. It's the race results that really matter and vo2 max is just a hint what your current fitness level is.

[@Kyaravp]

Been running for just over a month now and i have fallen in love with it after losing 24kg of weight. I have tried running before when i was heavier and i did a 5k race and came in last. I just thought running wasnt for me, but im so happy i tried again! Im now training for the 10k of Rotterdam :) Fully following my new Garmin forerunner 265 i got a couple days ago. Just found this channel and its so interesting!

[@michaelbentz1548]

how can you loose 24 kg in a month that would require a calorie deficit of 5600 calories per day (theoretically possible but unless you were running a marathon a day while not eating anything doubtful).

[@r-pupz7032]

Good luck! I started running at the beginning of my weight loss (lost 45lbs so far) and it was such a struggle at first, I came last in a race too but now I'm in the top half - it's such a great feeling! Running is great for losing weight (especially long distances, I'm an aspiring ultra runner) but it's also so enjoyable to feel lighter and more agile. Good luck for your 10k!

[@24conorgrant]

Started running January, did my first half in March. I have now completed 3 and have started training for my first full marathon which is in May next year.

[@oldmanoutdoors6382]

I’m getting ready for a half marathon after having a heart attack almost 3 years ago. My VO2 max went from 39 to 44 in just under a year since I started running and getting a garmin watch

[@jvshore7528]

Andy, your videos are both inspiring and discouraging. You put up performance numbers that are waaaaayyy out of my reach (and I presume others, too). But I appreciate your thorough explanations. You are just in an very elite class that exceeds the capabilities of many (most?) who watch your vids.

[@nicksmith4507]

Don't be discouraged. Whatever running level you are at, you always are better than many but also have room for improvement should you take up the challenge! Have fun.

[@runningchannel]

Couldn’t have put it better ourselves 🙌🏻

[@Tom_Plumb_PHS]

Good luck, my first marathon was 2 weeks ago 0.84 mile loops round a trail with 750m total elevation. Wasnt as prepared as i should have been but gor through it and had fun. Hope yours goes well. My next event is the 37 mile railway ultra along a disused section of the old severn valley railway line.

[@gautegunleiksrud4260]

I'm 48 and while I have planned a couple of half marathons next year my main goal is running a 100k ultra before my 50th birthday. I'm bakc to running consistently now after some years after getting kids where i just could not manage to keep it up. So 40-60k per week now, VO2max has increase from 44 to 50 (according to Garmin) over the last 5 months. Now I feel like I'm ready to structure my training better and get some quality sessions in there. I've been following the Running Channel since early this summer and love the show.

[@adityadarekar5497]

I have hit a low on my VO2 max again after taking a 5-month break from running. Registered for a half-marathon next month and getting back into training. Hopefully it goes up fairly in the next month 😊

[@unknownKnownunknowns]

Very helpful. Thank you. My CO2 max has fallen six points to 49 after seven months off due to injury. I’ll use these tips to improve.

[@LEjon88]

Me and my friend is currently training for the Stockholm Marathon in June. Started running again this summer. Haven't exercised so frequently the past years due to leaving the army and getting a desk job. So me and my friend said that we should try the Stockholm Marathon because we already did the half marathon when I was in the service.

[@russelljacques1839]

For those without a fancy watch that calculates Vo2, try doing the cooper test. Its also fun to compare vs what your fancy watch says. Mine is pretty accurate

[@woody_runs]

I'm 51 and training for London Marathon in April. I’m doing 4 run's a week which consist of: club intervals (very hard! top of zone 5) club social run (6-10 miles comfortable pace, zone 2/3) Parkrun (hard, zone 4/5) Long run, 10 miles at the moment (easy zone 2) My Vo2 flips between 47/48 depending on the run. After intervals it will go up but come straight back down again when I do an easy run.

[@AlbertWeijers]

My Garmin gives me a vo2 max of 53, not bad at 54. Ran a marathon in 3 hours and 53 minutes recently.

[@runningchannel]

👏👏👏

[@JapanJacques]

I started seriously training some 3-4 months ago leading up to a half marathon and marathon, and my VO2 max based on my watch (Huawei GT Runner so taken with a grain of salt), has improved drastically, taking me from the below-average “fair” rating of 39 in July to just hitting a “very good” rating of 57 today on 12/31. While the predictions may be quite optimistic (my marathon prediction time is 3:07 but I think best-case I’m in 3:40 shape rn), it is really motivating me to see how much I can improve my VO2 max each month (52 to 57 in December!), and I’m seeing great speed gains at all my effort levels. Ambitious for me but aiming for a 1:30 half marathon in 3.5 months!

[@philjones7812]

Training for New York half marathon in Mar 2024, at age 62. Never run anywhere near that distance. All the best for your marathon.

[@donovanmifsud8664]

Training for barclona full in 10 weeks time , been training for about 10 weeks, my vo2 max is still same, but ive improved a lot on energy output , built muscular enduramce due to high mileage and also track and hill big sessions . ❤🎉

[@Chris_Hannan]

Male, 46. My V02max has climbed from 44 to 53 in just over 3 months of dedicated training for a 10k race. I’ve only been running 5 months, and Averaging 3 runs a week. 10months ago I weighed 46kg more than I do today.

[@sarahajeffery3845]

Good luck with your marathon and your tips on v02 max sounds great, which I will definitely try

[@JannesCallebaut]

Did my first marathon last month, having only started running of the beginning of this year. It was really hard, but I'm now training for a new half marathon in March of next year in the hope to build some more speed rather than more distance. Also using Runna since last week, pleasantly surprise so far!

[@ulfeliasson5413]

Oh, really looking forward to this video!!

[@cotangens8]

that's super insightful Andy, thanks for your hard work!!

[@AukeOosthoek]

Wow, I just realised after watching this why my V02 Max rises and falls over the year and that is temperature! Now that it’s getting colder again, my V02 Max is on the rise again, so I guess I have to be a little nicer to myself when summer is coming ;P!

[@dougieb5284]

OMG - my VO2 max is the same as Andy's. I keep fit through running 2 to 3 times per week (5 to 10km), cycling and 1 swim. I'm strick in that i only train a maximum of 6 days per week, with a forced day off every week. Currently down to 62, from 63 two weeks ago as had a break from running due to sore knees. I will never get to Andy's 80, but really really chuffed to match him now 😊

[@alasdairdalton9735]

I did Markothon last December and saw my VO2 max go up 4 points in a month. It's amazing how upping your mileage has these knock on effects but it's a bit of a time burden when there's other things which need to happen in life.

[@jwhuang6679]

I am 54 ... I did no excecise before except I started to running since 3 months ago. My VO2 max was improved from 38 to 44 although still a very low when compare with others ... Sometimes is hard to breath after running about 3~4km time .... and I need to slow down for a rest ... sometimes I think running is too tough for a person like me who never doing any excecise before ... I always has a mind to give up ... especially during the time of hard to breath .... But Now I can feel my body change when compare with the time of before my running. Now I still keep to having running training 3-4 times a weeks. 5~10km per training, but just a slow pace, although is a easy pace for others .... but is a not easy run to me already. I think I need to keep doing and keep strength my body ... . I have a dream about having a time to join a marathon game ... but I know I need to do better first. Hope I can have my first trial before end of 2024.

[@williamcondon7815]

Started my first marathon training block about two weeks after you! I started watching running channel videos and thought screw it, let’s train for a marathon! It was too late in the year to sign up for an official marathon, so I’m running mine in a few weeks along the Chicago lakefront trail. Ive always run for fun, but never with a plan and never for a goal (aside from middle school cross country). Had no idea what to expect my time to be, but 13 weeks into my 16 week block and I have an A goal of 3:12, B goal of 3:20, and C goal of just having run a damn marathon 😂. To put my guess on the record now for your time goal, I’ll say sub three hours! (Though part of me hopes ours are closer than that)

[@BillyDickson]

Older runner here, seemingly my firness age is 46 (hqppy with that, as its 10 years younger than i am) VO2 Max is sitting at 52. At some point during my running journey its got as hight as 56. Hoping to run Dublin next year, currently in the lottery. Good luck on your training, your doing brilliant! 👍

[@runningchannel]

Brilliant Billy!!

[@antgarciam]

Great material, thank you. Training for Seville Marathon Feb 2024.

[@drketangadre]

I am 37. Started running Since this january only. Started of with VO2 max of 35 only. Currently its steady at 41 for past 1 n half month. Having an marathon in January 2024 and hoping to finish it in sub 5. My cycling VO2 max was much higher at 52 but now its around 45-46 only. I do use an power meter though

[@armandomc9667]

Running the Mexico City Marathon this weekend, and my first marathon ever for that matter, wish me luck! 🇲🇽

[@runningchannel]

Good luck!! How are you feeling about it?

[@armandomc9667]

@@runningchannel I think doing all my training here at Mexico City has been a good advantage regarding the altitude, so feeling very excited and looking forward to it!

[@And-rc9yy]

I'm a 52 yr old male, I had my VO2MAX lab tested to 72.5 which to be honest kind of feels impractically high considering it's higher than the ex pro in the video. I'll get it re-tested at some point and cross my fingers that I'm not shocked too much.

[@BlaineMcClish]

I'm using running and tracking VO2 Max to train for freediving. I'm trying to get past 30meters deep this year (I'm fairly new to the sport, and in my 50s).

[@MarcusPotter-c4u]

Will be 64 next season and planning to race another 3-4 sprint triathlons, would like to improve my time to: swim 400 under 6 mins, cycle 25k at over 32kph and do the 5k well under 25m, currently VO2 of 45 and would love to get eater 50. Many thanks for the videos!

[@nicholasrattray8186]

I used to be infatuated with what my watch said my V02 was. I do look at it but I am not as obsessed with it anymore. I’m a sub 3 hour marathoner with a PB of 2:54:49 set at London 2022. My V02 was 59 for London. I’ve also ran Chicago 2:58:49, a week after London and Boston 2:57:44 where at Boston my V02 was 55. I’ve also just ran NYC in 3:02:04. And again V02 was 55. I have Tokyo in March so hoping for a good winter. I would love my v02 to go up again, but it seems to stay constant now.

[@lazzaboyman8003]

I’m 58 with a VO2 max of 53, I’m training for a 10k in January and the Brighton marathon in April.

[@rjmclean1979]

What time are you aiming for?

[@darrellbenge9235]

Currently doing the Running Channel 5 training plan to try and get back down near my PB. Then in Feb plan to use the Running Channel marathon plan to prepare for Endure 24.

[@Wyldina]

My goal is to feel strong over the entire distance of the national championsship in ultra long distance orienteering (~21 km if running in a straight line from control to control).. It's not until april, so I'm in good time!

[@irondistance4313]

I’m training for a marathon in 2 weeks as well. Over the last 3 months of dedicated run training, I’m a triathlete by nature😂, so this is the first time I’ve consistently ran 4 time a week and I’ve seen a 2 point jump in my VO2 max over the period on my Garmin and watched my threshold pace increase over the time as well

[@runningchannel]

Good luck for your marathon! Which one are you running?

[@irondistance4313]

@@runningchannel I was training for the Seattle marathon it was today but we had a month of cold in my house, I got lucky and don’t catch it but my wife was sick 2 for over 3 weeks and 2 of our 4 kids got it. So I pushed back in doing a DIV 26.2 at my local running trail in 2 weeks I did my last long marathon pace session today 19.25 miles 10 seconds bellow my race pace so I’m very happy now icebath and 2 weeks of taper before smashing it good luck I can’t wait to see your results

[@jmsanderson]

I'm training for Exeter Half Marathon, would love to hit sub 2 again like I could when I wasn't old and overweight!

[@RunBikeRepeat]

My vo2max was 61 but injured and unable to train properly for 4 months dent it down to 56 now back at training and trying to get it back up again.

[@wendydavan4979]

My vo2 max is sitting at 45. I have been running half marathon but my training has just been with the garmin watch app. I have just started an 8 week program on run na in the hope to improve my fitness even more and get a pr in my next half in March

[@ScrappyCoCo0]

Ran my first half marathon a week ago at 1h47m. Signed up for Rotterdam marathon in April next year. Got another knee injury from the half marathon though so spending my time on the rowing machine and bike these few weeks. 😅

[@mataibartlett6417]

Nice work Andy. Looks like you'll be capable of running a marathon @4min average at that threshold pace and HR🦅 or faster on the day

[@Be_Reyt_Running]

Currently training for the Percy Pud 10K where I'm hoping to run my first sub 60. Then in January I'll start training for the Sheffield Half Marathon which will be my first HM.

[@IK99999]

Oskar Svendsen, retired norwegian cyclist, has the highest tested Vo2 Max of 97,5. That's high!

[@arthurwiering]

I was about to search for that hahah

[@arthurwiering]

I was about to search for that hahah

[@jamisons2504]

Thanks for this. So informative. Gives me some things to think about.

[@NERunner]

My VO2 max went up briefly to 57 earlier this year while training for the Edinburgh marathon at the end of May. At 59 (don't tell anyone, they all think I'm 39) I was pleased with that. It then dropped to 49 after a couple of months without any structured training. However, I've got some focus back now and it's gone back up to a respectable 54. I'm expecting that to improve further as I get into my training for London Marathon in April. It does get me down when my VO2 max drops, and it's hard work building up again. But I've found that focussing on my training, and not worrying about it too much helps :)

[@chrandersonful]

Garmin confused me too, had a lovely jump from 48-56 using quality interval based program (see Klaas Lok Interval method). Realised garmin had old weight (now 6kg lower) and hrm (8 bpm lower) , once i updated the info then it slowly to 48 and won’t bloody budge even as fitness keeps improving. Not happy!

[@russelljacques1839]

Funnily enough I hve started doing Sarah's intervals sessions 5 min, 4 min 3 min etc. and after flat lining my VO2 max to 49, ive finally stepped up to 50. Im going to keep this going, as the intensity it gives me, is enough that i feel I have done an effort, but not exhausting where i cant achieve a gym session the next day for Strength Training. My typical week is Day 1: ^Said intervals, Day 2 Strength legs, Day 3- Hill Sprints (1k warm up 7x 20 seconds up hill, 1k warm down) Day 4 Strength Core and back, Day 5 Rest, Day 6 Park run, Day 7 long easy run 15-21k depending on time available. Im hoping to get my Parkrun and 10k time down as a result. Im feeling fairly strong at the moment, hoping to get maybe a 21min Parkrun soon.

[@chrishull8707]

One slight quibble I had with this video is the VO2max pace. VO2max pace will be around 7-8 minute race pace. For elite athletes, this will be 3K race pace. VO2max intervals are supposed to be hard, that is what makes them so effective.

[@joeabraham7236]

Started running in November, running the aintree 10K in February and the Chester half marathon in April

[@craigwoolston8656]

Love the channel, I’m training for the half marathon, London landmarks

[@roryfollinpiano2161]

Garmin suggested workouts are no joke - my 5k time dropped from 18:15 to 17:03 between september and march after getting the watch in november between those two efforts.

[@AaronBrand]

I’ve been running 5k for cardio fitness and recently started looking at 10k and half marathon (trail) runs in the future. Mostly this is for the reason that you mention, and what I’ve been learning recently, that having a goal and setting specific training goals can improve fitness. Without any distance goals I’ve kind of been just increasing distance a little bit over time. But now I’m looking at doing more zone 2 and threshold training to get my body to do a better job at burning fat and getting more efficient generally. It all makes me want to try more distance. I’m not sure I’ll do a a marathon but I think a half marathon might be doable. Regarding lactate threshold, I believe I’ve gotten to a point where this is impacting my ability to increase my vo2 max. I have a 5k+ route that I like that has a pretty long uphill section (with some steps toward the bottom) at about 1.66 miles, and once I get up the stairs my perceived effort for a given heart rate is much higher. That is to say that I feel my muscles exceed my circulatory system at producing waste (this is my theory) and instead of feeling steady at about 167 bpm I feel I need to stay closer to 152 bpm. Does it make sense that I need to increase my lactate threshold to see continued gains in my vo2 max?

[@BruceWayne-us3kw]

I’m training for the Peachtree Road race and will be training for for a half marathon after that.

[@hermittc-6460]

Training for my first half marathon.. I have done a couple 15k runs so I am hoping to get under 2hours but I’ll just be happy to my first medal and a half marathon under my belt

[@RunThePlanet]

Good luck in Valencia !! I'm running it too, might see you there 😄