Tuesday Run.
Today in the Running Club we have intervals as a menu, actually, medium length intervals of 600m .
The way I did is by running the first 400m of every interval at a pace of 3'55"/km constantly and the last 200m at a 3'40"/km pace. Between intervals a recovery of 1'15" is needed, not more not less.
The aim is to work in a controlled manner both, a good aerobic performance (400m at a comfortable but demanding pace) and 200m of anaerobic performance, at a faster speed but without forcing you to reach the 100%, avoiding injures...
By working like this, in a controlled manner and little by little, you are developing your endurance at fast paces avoiding, at the same time the risks to get injured.
As a result of the training, my VO2max is keeping rising, for instance, today after the workout my FENIX3 alert me about my new reached value:
Just in case you don't know, VO2max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.
It is measured as milliliters of oxygen used in one minute per kilogram of body weight and it is totally linked to aerobic endurance, so, as higher your VO2max is, the faster and the more resistant you are.
(In order to calculate your VO2max, the use of a sport watch is not the most accurate way to do it but, at least, gives you a good approximation to the real value and, an idea of how you are evolving with the training)
As you can see, below, I'm starting to approach to the VO2max competitive levels of last season (from December to March) which were around 62 ml/kg/min and I managed to run, in competition , 10K in 35'34", Half Marathon in 1h19" and Marathon in 2h54'.
Additional charts, as usual, below:
