The VO2max is the running speed at which you reach your maximum oxygen consumption.
It is important to work on your VO2max in order to go faster and faster and improve your personal best times.
We propose a progressive programme over 8 weeks where you will run for increasingly long periods with gradually decreasing recovery times. You will find sessions that need to be done on hilly terrain, this is normal!
Ideally, you will train on Tuesday, Thursday and Sunday.
At the end of the programme, you can enter a short distance race to consolidate the work done during all these weeks.
This week, we will gently start to discover the paces.
First hill training session this week.Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.
You must maintain the same normal stride that you would have on flat terrain.
The required interval training is very demanding. Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!
The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.
This week is tough, but don't worry, we are there to help you reach your objective!
This is the toughest week, so hang in there!
This is the final week of intensive training. You may not yet be able to notice the benefits of the training because of fatigue.
After one week with a lighter workload to incorporate the work done so far, your performance will only improve when you have started this programme!