A DISCUSSION OF VO2 MAX or Aerobic Capacity
Borrowed from: Tom Eburger
To test yourself for Vo2 max, Take a 6 minute run preferably on a track where you can get a good measurement and run for 6 minutes trying to go as far as you can in that six minutes. Take the distance you run in meters and divide it by 360 seconds ( 6 minutes) which gives you the speed which you are running which is VO2 max speed. You see it written as vVO2 max.
1750m /360s= 4.861 meters per second. This is the speed that the runner is running. 1609 meters ( 1 mile ) divide by 4.861= the mile speed per mile 5'31".
This often works out the speed of a run that is close to what you might be able to run a 3000 meter in. A 3000 meter time + 40 seconds or so gives you a possible 3200 meter time. This will always vary depending upon the shape of the runner and how fast the runner might be etc., but he can pin point his capabilities fairly close. Now to get a good idea of other distance performances,
100% of vVO2 5'31" = 3000m time per mile.
1.08% = 1600m time
95% = 5k time
90% = 10k time
88% = lactate threshold level time
80% = 1/2 marathon time
70% = a straight distance time that you begin to get any benefit from
examples
if we are wanting to run some repeats for the athlete with 4.861/ms (vVO2)
at 5k speed it would look like this 4 x 1000m at 95% of vVO2 (4.861)
4.861 x 95% = 4.617 or 3'37" per 1000. making him run at an 18'03" 5k pace.
or you can figure from the mile speed of your vVO2 max which was 5'31 divided by 95%= 5'48/mi or 3' 37" per 1000 meters.
For most athletes this will come out pretty close to his potential. Of course an athlete who did not put the all out effort into his 6 minute run will come up short in what he can do in 6 minutes or if the day was a tough day to run it will show up not as good a VO2. That's where artistic part of coaching comes in. You have to use some judgment and maybe adjust to the individual. Most young athletes have a difficult time of knowing what all out effort is. Your good ones will and your also rans won't.
Nothing is perfect even getting your vVO2 in a lab and paying maybe 200 to 300 dollars for each won't come out much different if the 6 minute tests are done properly.
There are 15 minute tests and etc., but none are perfect. A good 3000 meter run in competition will give you a very dependable time for your vVO2 max because it is very close to being the same. Another way if you have a good dependable time and performance in let's say a 1600 meter. Take the 400m split time 5 minute 1600 divided by 4 = 75" per 400 meters. Add 4 to5 seconds to the 75 = 79 and this would approximately be what pace the athlete could run in the 3200 meter run or a 10:32.Add another 5 seconds per 400 and you would get the pace for 5000 meters, 17'30". It works backwards the same way. Here again it depends upon the strength and conditioning of the athlete and his mental approach to running different distances. A good athlete, experienced and mentally strong you will find this will work pretty close. The better athlete may come within four seconds difference rather than 5 seconds. I use 5 seconds for most athletes that we find in high school and the top ones four seconds.
You can use this formula from 800 through 10000 up and down and you will be pretty close.
Let's take a 4'40" 1600 runner and he is wanting to run a 3200 and has never run it before. He can use this theory to get a good idea what pace to run or what to train at. I use this for the training at different speeds in my training schedule.
Why do you do some training at 5000 meter speed when you are only running a distance of 3200 or 1600. Or 10000 meter and half marathon speed for a 5k cross country run. The 10k speed work helps with the endurance and toughness for the 5k cross country just like 5000 meter speed is good tough training for middle distance running, stamina which I believe is very necessary. Eventually adding 3k,1600 and 800 meter speed workouts is very beneficial for the 5k. Going up above and down below your racing distance is great workouts and if it would be possible arrange for 6k or 7k race early and 3k later is a great way to set the 5k up for a good performance. Over and under. Phase II and some of Phase III training emphasis is on straight continuous running and long repeats of 2000 meters at 10k speeds with short recoveries.
1750 meter athlete:
2k repeats in 10k+ speed = 6' 29"/ mile or 8' on 2k.
1600 repeats in 10k speed = 6'/mile with shorter recovery
1600 repeats in 5k speed = 5'48"/per mile
800 repeats at 5k speed = 2' 54"/ 800
800 repeats at 3200 speed = 2'44"/800
400 repeats at 1600 speed = 76+/400 or 200 at 38"
200 repeats at 800 speed = 35" to 36"
150 repeats at 400 speed = probably should be under 25"
When you get down to 150m you probably should be going all out and working just absolute speed with good recovery and working for smoothness in your running.
Knowing one’s Aerobic Capacity(Vo2 max) using it to make your workouts for training and getting an idea of what performances you can do in other distances is a great help in putting together a good planned program for both the cross country and track season. If planned right one works right into the other, continuity.
I came across a few years back a program made by a coach and computer teacher in Georgia that not only gives you Aerobic Capacity, Lactate threshold, strictly Aerobic running and many other important information on running other distances that I have used religiously for my workouts for several years. You only have to enter a performance and some other info such as miles per week training etc., and it gives you great information, very helpful. Inexpensive. I’ll include a result sheet of an athlete training sheet of some time ago.
You are developing different systems of the body when you work at the different speeds, emphasizing of course the different areas at different times of the year. So you can see by the calendar each phase has listed in order what your training should consist of, circuits, hill work, etc.
All of this sounds good but one must have the mental approach correct or all the training in the world won't get the job done.