When Running 5 Minute Mile Pace Feels Easy || Vo2Max Workout + Day in The Life

In this video, I show a hard training day in the life which includes a cycling shakeout, a hard vo2max track workout, and a strength training session. The track workout included kilometer repeats at 5 minute mile pace and 200m repeats at 4:20 mile pace. This was a great workout, and I am so excited about where my fitness is at and the races I have coming up! #AllieOstrander #TheAthleteSpecial #TrackWorkout
00:00-00:46 intro and coffee
00:46-02:24 shakeout and workout prep
02:24-07:00 WORKOUT
07:00-08:01 lift
08:01-9:38 post-workout run-down
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[@TheAthleteSpecial]

Wareham absolutely stole the show in this vid

[@allie_ostrander]

Tough competition for the spotlight in this one

[@jabc4748]

You look great out there. fit. strong. fast. capable. Effortless. ready. Keep pushing! You are an inspiration to all runners...but for me, you are extra special because you love running AND you are doing the work to get recovered. I cannot express how hard this is to anyone who has not done this. Yay, Allie O!!! we support you before, now and with any endeavor you start!

[@allie_ostrander]

Thank you ❤️❤️❤️ I’m feeling very capable these days 🤗

[@gilbucle]

Right.... She looked so effortless. Really looking forward to watch her race at one of her races.....🏃‍♀️💨

[@tylerparnell5887]

Excited for you! ❤

[@camilarosa6351]

SO HAPPY FOR YOU, ALLIE!!!

[@uras1]

Solid session! looking forwarded to this race

[@nro337]

Amazing content as ALWAYS

[@mmmmmmmk]

hard work paying off you love to see it

[@alanlipinski8707]

Happy for you

[@Jdclarson]

This video has all the vibes, great work Allie 👏 🙌

[@markmartin2313]

So happy that you are running well! Get after it

[@bryanpearce4440]

Great video

[@carolinebeard4496]

LET'S FREAKING GO!! Love seeing your progression! You're killing it Allie!

[@cbaberx]

Looking strong and happy, which is awesome! Keep it up!

[@run-watch]

The strength work in the gym looks good!

[@kenbrassington553]

Nice running 🏃‍♀️ today,you look very strong! Keep up the great work. 😊

[@gina.marie13]

Look at you go! It's been an honor and a privilege to bear witness to your recovery journey, and I am so glad your hard work is paying off. Amazing what the body can do with proper nutrition :) sending love + good vibes for your upcoming race!

[@CL-tv7pz]

Allie is crushing it.

[@BillBrinkop]

World class runner. Making it look easy!

[@kevinmshea58]

Great workout but even better to see you happy and in a good space.

[@madsbaird7830]

be excited!! you've worked so hard to be where your at and were so proud of you! so honored that you've brought us along through the highs and lows. Here's to comeback allie o!

[@laurenmillyx]

Allie O just showing that recovery is really worth it ❤

[@brighidmurphy6503]

You are looking so much healthier ans strong Ali. Good on you

[@abbyjbennett]

How did I check KZbin 28 seconds after this was posted 🤪 your videos are my fave to see pop up! So happy to see you crushing too.

[@christinabutterworth2546]

Well done Allie so pleased for you 🎉hope it keeps on coming ❤

[@allie_ostrander]

thank you :)

[@Jono01]

Well done Allie! So happy for you. 😊 Can’t wait to see you race in 3 weeks! And yes, please start a podcast! 😎

[@ritaotoole197]

Awesome Allie .. another great video , your flying it girl

[@allie_ostrander]

glad you enjoyed it!

[@schoukri]

Good to see you so happy and running so well!

[@allie_ostrander]

It’s been a great training block! Thanks for tuning in 🤗

[@seatownfan]

Allie, incredible progress. Always great to get to watch another inspiring video. Even more excited for your first race of the year! 👍

[@allie_ostrander]

Legs are feeling good! Excited for what’s ahead!

[@stillededge]

👍👍 Makes me miss running.

[@ARTWV]

Hey Allie, I’m excited to see you in competition.

[@edwardleecaliforniausa]

Hi Allie good morning happy Tuesday morning and I loved your channel and you are amazing Supporter and I'm proud of you

[@amdp2121]

Sooooo excited for the race you’re doing best of luck!!

[@allie_ostrander]

Sameeeeee!!!

[@amdp2121]

@@allie_ostrander also you've deffo inspired me to do the hill training bring on the hills they pay the bills!!

[@evangrip4618]

That feeling after a good workout 🤌🏻

[@SpeedyBlueBiker1]

Great workout! I always wondered when you are on the track or running around the lake if some random person would ever comment on your speed. Well, now we know!

[@donbracci2199]

Great workout. I liked seeing what you did before and after the workout. Good luck on your upcoming races. And your dog is awesome.

[@allie_ostrander]

Thanks for gassing up Georgie, not that he needs it lol

[@lucie3788]

Yessss Allie!! 🎉🎉🎉 You are crushing it! I’m so exited for you!!! Can’t wait to see how your next race goes!! 💪🏼

[@allie_ostrander]

The stoke level is off the charts!

[@Nicole20397]

So proud of you Allie!!! You’re gonna do great at your race! It’s been amazing watching you progress as a long- distance runner over the last few years. You’ve always been one of my fav long- distance runners.

[@allie_ostrander]

Thank you for tuning in for all the highs and lows!

[@justinswag3403]

YAY NEW VID… was just binge watching your vids and screamed when i saw this! excited for spring/summer running

[@allie_ostrander]

Yessir! Thanks for watching!

[@steveflor9942]

Heel raised barbell squats... Barbell hip thrursts ....sooo much weight. Amazing...... Brava, Allie !! Brava !!

[@bcrruns1085]

Glad you are happy!! I can say from watching every video you have put out that your stride looks more powerful and fluid than it ever has. Looking forward to seeing how it all will translate into results in your races. But truthfully I don’t watch only for your great running but also for your good spirit and humor👍

[@allie_ostrander]

Thank you! I feel stronger than ever 🙌

[@aliciafenner3098]

I am so happy for you Ali that is so exciting and excited for you to do a race as well you seem like you will do awesome and I wish you continued success in running :) So happy for you!

[@allie_ostrander]

I appreciate the support so much!

[@aliciafenner3098]

@@allie_ostrander of course your very welcome :)

[@darlingrunnerpt3342]

I love Happy Allie!! The last part made me smile when you were so happy at how good you are feeling and your race is in 3 weeks. Enjoy every minute of the experience.

[@allie_ostrander]

I am enjoying every little bit!

[@songfortwomusic9278]

So happy for you!!! Food is just the best fuel, who would have thought??? All the best, Allie, love your channel and your sense of humor so much!

[@allie_ostrander]

haha yeah who would have thought? carbs are friends!

[@the.homestead.dietitian]

Congrats on some great workouts!!!!! Goes to show that when you recover & fuel your body, you will reap those returns!!!! Just have to be patient with the process!!! So proud of you for sharing this journey with others ❤

[@allie_ostrander]

Yes, it's all about delayed gratification....so excited to be reaping some rewards now!

[@EverythingFinance_]

That pacer is a stunner

[@allie_ostrander]

Great chauffeur

[@TheAthleteSpecial]

he's single too eh

[@antoniacontrerasklock1418]

Brutal workout, i cant wait to see your race on march!! Greetings from Lonquimay, Chile :)))

[@allie_ostrander]

greetings from Seattle :) thanks for watching!

[@johnconner3498]

Those fast-forward shot's are really cool

[@allie_ostrander]

glad you like them!

[@ianbarnett6027]

Seriously Allie you are an amazing athlete. If you keep progressing the way you are and you get into the right races the sky is the limit.

[@allie_ostrander]

stoked to really test the fitness soon!

[@paxundpeace9970]

Liked that you put up the name of the stations you did on your gym routine. This helps a lot learning about those being a runner and not a lifter myself.

[@snooples]

allies cruuuuushinnnn and we're gettin exciteddd ayy cool to see wareham, and i rly liked coach ari's insight and that gas up woohoo

[@allie_ostrander]

an Ari gas up is always nice.

[@daveconvoy5793]

Great video. Great workout-super stuff. Nick in bike jail-hilarious. That FF section your head didn’t move-amazing. Like an owl-Allie Owlstrander

[@allie_ostrander]

Nick just had to steal the show lol

[@louettakeene3573]

I just saw some pics of you and Amber Schulz from about 1 1/2 years ago, I think. Excellent stuff, good work by both of you. She looks excellent now. Congrats.

[@wskingsley1]

Absolutely love seeing the smiles, excitement, and enthusiasm you are exhibiting during and after this workout. Knowing the issues you've been working through both mentally and physically over the past year or so, it's just truly heart warming to have followed you along this journey and to see how far you've come with your happiness and improvement at doing what you love! Your perseverence and resiliency is impressive as hell. Nice to see good things happening to good people. P.S. Georgie looking strong on those pre workout strides!

[@allie_ostrander]

I appreciate the support so much, and love that I have been able to share this journey with you all! P.S. Georgie is the best runner in the family

[@stevendorsey4882]

You looked amazing running those 1k repeats and then the 200s. Your speed, form, and obvious joy were wonderful to see. Tells me you're really getting to the point when the 15k race will be a great, safe experience for you. And grats to the support crew on the on-spot pacing and fun filiming. Good luck these next three weeks pre-race.

[@allie_ostrander]

Yes, I have the best support system around! So thankful for them :)

[@joegaidosh7682]

Awesome superstar always great to see you that happy. Can’t wait to see. What are you doing a 15 K9

[@vits-swimtrainingevolution9886]

huuhh, your run looks pretty good

[@katg5732]

Thank you for these uploads. Your passion and joy of running has inspired me to give jogging/running a "late in life" try! Was wondering if any of your archived videos have your warm-up/stretching/cool-down routine in them? If not, would love to see one in the future! Best to you in your upcoming race.

[@allie_ostrander]

I am so happy to hear that you're giving running a try! I actually don't have a video specifically about stretching/WU/CD, so I might make one!

[@lizbelanger1780]

I absolutely love watching your videos and your training! So exciting to watch your training progress. I was just diagnosed with a pretty severe sacral stress fracture and am feeling pretty low about not being able to run for the foreseeable future. I am wondering if you could share more about your experience with having a sacral stress fracture (e.g. what your cross training looked like and how it was returning to running when you were able) - maybe a future video idea? Thanks again for sharing so much of your training!

[@allie_ostrander]

I'm so sorry to hear that you have a sacral stress fracture :( that was such a tough injury. When I was diagnosed, I took a week fully off. Then, I spent 2 weeks just doing swimming and aquajogging (1-2hr/day). Next, I started incorporating some biking and strength training (mainly core and lower body focused) for the next 2 weeks. Then, I slowly incorporated elliptical while increasing the amount of strength training. After 10 weeks, I began running on the Alter G. Finally, after 12 weeks, I started a run-walk program. I did all of this under the medical supervision of an athletic trainer and doctor, and it will be different for everyone!

[@tatotherunner4388]

Spicy workout🌶 and I’ll be running Gate River15K and can’t wait to see you crushed it!

[@allie_ostrander]

Good luck to you!

[@sarahdore7884]

So happy for you Allie! Will any of the races be televised? You look so strong and fast, it’s exciting to see all your hard work paying off 🥰💜

[@allie_ostrander]

I think they will be streamed, but I don’t have that info yet!

[@esgee3829]

7:43 solid pickup line

[@jwoodard29]

Wow! Impressive workout: Carlsbad here we come!

[@allie_ostrander]

Ohhhhh yeah!

[@wordmunger]

Another fantastic workout. As others have said, it's amazing how *comfortable* you look at that pace. I'm sure you noticed that a 5:00 pace would have won Gate River last year :)

[@allie_ostrander]

Yes, this was a VO2Max session, so I don't consider that race pace, but it did give me confidence!

[@noelle_eames]

32s on the 200! Speedy girl!

[@sylpascale7673]

Hi Allie, great workout, I have said it before, you look really smooth at 5 minute pace. I am really looking forward to your 15k race coming up. Good things will happen just keep plugging along and staying healthy which is the key. Best regards.....

[@allie_ostrander]

Yep, the number one goal is always to stay healthy.

[@sylpascale7673]

@@allie_ostrander Absolutely, then there is always a progression even if it is very minimal, but when injuries crop up fitness is typically lost and there is a rebuild cycle. Just watching your training, Spencer and your advisors/coaches are doing a great job just minimizing the risk of injury by having you do uphill sessions on the treadmill for example. Best regards.....

[@zaneclone]

Happy Allie lol... You go girl... Looking great on those "K"s... and the 200's... really efficient/smooth... :)

[@allie_ostrander]

thank you! -happy Allie

[@gmas4756]

To use a surfing term - Your rippin 🌊🌊🌊

[@horses4life11890]

The editing at the fourth 1k was sick! More of that!

[@allie_ostrander]

will do!

[@petergrinbergs8416]

How often can you reach this level of fitness in one year? You are a delightful young woman. Wish you would keep showing it. Running is not a career, yet iT can be used as a serious stepping stone. I have worked with 7 Canadian Olympians and NEVER would this workout be in the cards until, I am positive the key effort of the year is around the corner and that there is twice the necessary recovery time. The track work is a female-body-killer, a male-body-killer. Trick is to train less and race faster. Ans recover.....OUCH!!! Only written from the depths of my heart. What would your mom say?

[@noelle_eames]

So fast!!! ❤️ dang!

[@miranda1718]

Heck yeah xx

[@brianastreet9560]

“Wow, you’re fast “

[@allie_ostrander]

hahah thank you thank you

[@thegreatalyssa]

What a great workout! It looked like a lot of fun...! {Years ago, when I went into the 40-44 age group, I looked at marathoner workouts. One of the great guy runners had a workout that was 3 X 3000, 2000, 1000. I wanted more strength...so I adapted that workout for myself and worked myself up to doing 2 X 3, 2, 1 with standing recoveries from 2 to 1 minute. I thought it was a lot of fun and I would do it every once in a while, and it was good to do on different types of courses.}

[@allie_ostrander]

Sounds like a great workout!

[@ebluz]

Impressive level up from your 8x600s 3 weeks ago! And you still had enough gas to throw down a few fast 200s. I'd be excited too.

[@allie_ostrander]

Yeah, this felt just as easy and it was faster and longer!

[@randylazer2894]

Strong, fast, smooth and feeling great..... Impressive! 6 1k intervals around 5 flat pace, and then four 200's at 32 and 33, your racing will be amazing. I was trying to think of the last time I ran 1k at 5 min pace....um lets see, that would be.....Never... and that includes downhills! You go Allie O....kind of rhymes doesn't it!

[@allie_ostrander]

haha, thank you! I'm excited to race :)

[@baddeck23]

My wife and I having been watching you and your videos from Canada. We have been super glad for you and your progress the last while. My wife is an avid runner and loves watching your content. She says your soo “ stinkin cute!” Haha. Keep it up. Cheering from afar !

[@allie_ostrander]

thanks for following along! Good luck to your wife on her running goals!

[@karsten4689]

🤩 Allie - Like a dog with two tails. 😅 Sooo happy 😆

[@allie_ostrander]

haha good analogy!

[@ARTWV]

Your friend had a Badass Mustache!!

[@steveflor9942]

Allie, you're crushing it. What cadence (if it's ok to ask)? Lookin' awesome👍

[@allie_ostrander]

My cadence is usually 180-182

[@steveflor9942]

@@allie_ostrander Thanks so much, Allie

[@TRONMAGNUM2099]

Wow, you are a cardio machine. 8x1K sounds terrifying, but you appear to be in top physical condition. I hope your race gets posted, so I can watch it. The ladies times have been so fast this year. Every week it seems a record was broken. I just know you are going to be flying and do great.

[@allie_ostrander]

Women's distance running is on the rise!

[@tak-el-uc]

Natalie Cook and Parker Valby had great NCAA cross country seasons while subbing cross training for big chunks of the traditional mileage. Your relative ease in achieving your benchmark workouts seems like you're finding that same success. Hopefully your race results tell the same story. 🤞

[@allie_ostrander]

Yep, and I've been training in this hybrid style for years now, so I have faith in it.

[@shangrila73eldorado]

Lol, I think Seattle needs better track etiquette. In your videos I see people walking in Lane One and then I saw somebody put a bench in Lane One! Outrageous!!!! On a lighter note, it seems like you have a nice squad building around you of runners, camera folks, and coaches. Pretty soon you'll have to think of a name for your squad. ;) Seattle Supersonics would be a good one! :) IDK, how about Seattle Flamethrowers, Seattle Fleet Feet, Seattle Special...

[@allie_ostrander]

well the thing is that we are working out at a high school track, so it's honestly just nice of them to let us use it, so we can't complain too much. But we actually already have a team name! We just need to make it more official.

[@dcnole]

Great workout! Remember you promised to tell us why you chose to kickoff the season with a 15k and how it fits into your plan to attack the 5k! If you don't want to do it, make Coach Ari do it in one of your videos!

[@allie_ostrander]

I'll talk about this soon!

[@ADAMBLAZEVIC]

That could be so good when you can share your joy after a good workout, and there is someone who can actually understand what you mean :) My wife exercises as well but not a runner, so she was very supportive after my 10X 100/100 workout that went well but I could see that she doesn't really understand what I'm talking about :)

[@allie_ostrander]

Yeah, it's fun to be able to talk about it to Spencer because he gets it 100%!

[@EP3trisbr]

Allie do you have a particular mantra or focal point you use when the pain starts to build during your harder efforts? Your form is amazingly smooth for the speed you are producing

[@allie_ostrander]

I like to repeatedly tell myself that I am capable, especially when I'm starting to hurt.

[@restlesssouls1149]

You are so ready!! Treadmill, bike and weight training have strengthened your RUNNING! Please time Georgie on his spin moves...

[@allie_ostrander]

Haha, I'll have to start taking Georgie's splits

[@SpencerMahon]

Allie! Coffee question! How do you do drip coffee?? I just got ground coffee and want to do drip coffee like you do

[@allie_ostrander]

I do pour over!

[@jkhoudini]

Great inspirational content lately & great to see things trending up! Interested to know if you read up on Dr. Stacey Sims’ research of optimizing female training around the menstrual cycle and her platform of “women are not small men” so the training shouldn’t simply akin to a equivalent time male runner. If so, how do you take that into account when structuring your training?

[@allie_ostrander]

I don't necessary structure my training around it, but I do take note of the symptoms that come up each month so I know what to expect.

[@martinkelsen6049]

Allie, you make running at that pace look so easy! (Very impressive). I am interested in knowing what incline(s) you run on the treadmill to decrease impact stresses? I am doing a far amount of treadmill running for that purpose, but am currently just setting it to 0 or 1% to get the maximum turnover for my 61 year old legs.

[@allie_ostrander]

For threshold runs, I put it on 2-3% incline, easy runs I do at 5%, and hill repeats I do at 8-10%

[@martinkelsen6049]

@@allie_ostrander thanks. I have watched more of your vids, and seen you describe some great treadmill workouts.

[@gloven2run689]

Allie I hope to be one of the first to say I think it's very likely to see you running very low 9s in 3ksc and 14s in the 5k. Your upcoming race is something I think you're really going to surprise yourself with. God bless you Allie. Your Boise fan..... Also when and where's your next race?

[@allie_ostrander]

I just talked about my race schedule in my 8x600 workout, and also it's in my latest instagram post ;)

[@gloven2run689]

@@allie_ostrander 8x600 workout.. of course the one video I haven't seen and also never on Instagram but 8x600 video incoming this evening when I get home. Looking forward to it.

[@brucehobbs1734]

It looks like the Earth just spins under you! Stay fit and eat! 907 crew!

[@allie_ostrander]

907 woooo!

[@cber5077]

Very nice workout. You looked smooth and strong. How was your heart rate for the 1ks?

[@allie_ostrander]

HR was 160-180 haha, but I use wrist based, so I don't know how accurate it is.

[@shundt100]

I said “channel your inner Allie” during my run today 😅 It was a 10 minute paced 3 miles .. close enough 😆

[@allie_ostrander]

a run is a run! you go!

[@alexischapdelaine9476]

Hope your having a great start to the week. What is your favorite music to listen to running on the track and working out in the gym? I like country and music from the 1980's. Great pace to i took a guess at 5 minutes from your instagram post i guess i was kinda close math is not my strong point. Have wonderful week hope the weather is nice as well.

[@allie_ostrander]

In my instagram post, I was actually doing one of the 200's, so that was a 32 (4:16 pace)...but I'll give it to you ;) Also, as for music, I don't usually listen when I run, but in the gym it would usually be pop or hip hop...something fast paced.

[@rickbowker]

Wow you look like you are cruising !💪💪💪Hi Allie what do you think are the best sessions to run a fast 5K ?

[@allie_ostrander]

I think 12-16x400 w 90sec rest cutting down from 5k pace to mile pace is a great one. Also the classic 5x1k at race pace, 30-45min threshold runs, 30-90sec hill repeats, and 90sec-3min reps at VO2Max.

[@rickbowker]

@@allie_ostrander Thanks Allie I appreciate your advice, will add it into my training, cheers from the UK

[@Emily-en8rt]

How do you get your muscles to recover so quickly every day, especially after 3 workouts a day?! Or is it just because your body's just used to it? You look amazing btw keep it up 😍😍

[@allie_ostrander]

I roll and do mobility 3x a week, take easy days easy, sleep 9-10hr a night, and use the normatec boots.

[@Emily-en8rt]

@@allie_ostrander ok perfect then this is my sign that start doing these

[@m.ch4rmaland3r10]

Is the alphafly the choice for speed?

[@allie_ostrander]

For me, yes!

[@pianosign]

workout looks great, vid looks great! super small request: could you remove the original footage sound when there's music? on the track it's mostly just wind noise 🌀

[@allie_ostrander]

I turn down the background noise, but I kind of like a little of the wind to come through, so you know what the conditions are like...but I can turn it down more!

[@yeahbaby3239]

Just remember this workout when you’re deep in the pain cave in your race. You can can do it👍🏻 you just did it in a workout no adrenaline and nobody to beat.

[@allie_ostrander]

Good advice, I will!

[@Clift0n]

What shoes were you wearing for the workout?

[@allie_ostrander]

I wore alphafly’s for this one!

[@Clift0n]

@@allie_ostrander why the alphaflys instead of the streakflys?