Improving your speed/VO2max - 3 sessions per week

Intermediate 8 weeks 3x/week
article rating 4.7/5 378

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.

You need to have Decathlon Coach application to launch this program !

Week 1 - Discovering the paces

This week, we will gently start to discover the paces.

  • 01. VO2max 2x 8x (30 secs - 30 secs)
  • 02. 1 hour of jogging on flat ground
  • 03. VO2max 8x (mins 1 min 30 secs - 50 secs)

Week 2 - First hill training session

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.

  • 04. VO2max 2x 10x (45 secs - 40 secs)
  • 05. 1 hr 15 mins of jogging on flat terrain
  • 06. 10x 30 secs of hill training

Week 3 - Gradual lengthening of the running times

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!

  • 07. VO2max 12x (1 min 30 secs - 1 min)
  • 08. 1 hr 15 mins of jogging on hilly terrain
  • 09. VO2max 6x (3 mins - 1 min 30 secs)

Week 4 - Week of regeneration.

The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.

  • 10. 45 mins of jogging + 5 accelerations
  • 11. 45 mins of jogging + 5 accelerations
  • 12. 1 mins of jogging + 5 accelerations

Week 5 - Heavy training schedule

This week is tough, but don't worry, we are there to help you reach your objective!

  • 13. 10x 45 secs of hill training
  • 14. 1 hour of jogging on flat ground
  • 15. VO2max 5x (4 mins - 2 mins)

Week 6 - Second week of intensive training

This is the toughest week, so hang in there!

  • 16. VO2max 15x (45 secs - 30 secs)
  • 17. 1 hr 15 mins of jogging on flat terrain
  • 18. 8x 2 mins of hill training

Week 7 - Third demanding week

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!

  • 19. VO2max 2x 7x (40 secs - 30 secs)
  • 20. 1 hr of jogging on hilly terrain
  • 21. 3 x (3 mins - 2 mins - 1 min)

Week 8 - Final week of the programme

You have nearly reached your objective. Why not replace your final session with a short race?

  • 22. VO2max 12x (30 secs - 30 secs)
  • 23. 40 mins of jogging + 5 accelerations
  • 24. 20 mins of jogging + 5 accelerations

Coach advice

"To improve your VO2max, you need to alternate between intensive interval training sessions and more relaxed sessions to consolidate the work done."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code