15/10/2026
๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐ & ๐๐โ ๐๐๐ โ WHAT YOU NEED TO KNOW
With spring marathon training getting underway, itโs worth understanding VOโ max and how improving it can benefit your running.
VOโ max is the maximum amount of oxygen your body can use during intense exercise. Itโs a measure of aerobic fitness, but a higher VOโ max doesnโt automatically mean a faster marathon.
Running economy, lactate threshold and your ability to maintain pace over 26.2 miles are just as important.
So how can you improve it? Iโve highlighted four methods in the slides, each supported by research.
๐ก Body composition
Reducing excess body fat, where appropriate, can improve relative VOโ max. However, this doesnโt necessarily mean your cardiovascular fitness has improved.
โซ๏ธ The 10-20-30 method
Alternating easy, moderate and faster running efforts. A useful way to introduce intensity without prolonged hard intervals.
๐ก 30-second intervals
Short, high-intensity efforts followed by longer recovery periods. Effective but demanding, so progression is important.
โซ๏ธ Norwegian 4x4
Four minutes at a hard, controlled intensity, followed by three minutes of easy recovery, repeated four times. A well-researched method for developing aerobic capacity.
๐๐ ๐๐๐๐๐๐ ๐๐ ๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐
Marathon preparation isnโt about running hard every session.
Most of your weekly mileage should be at an easy, conversational effort, building aerobic endurance while allowing sufficient recovery.
One structured interval session per week can be beneficial, depending on your experience and training phase.
Long runs develop endurance, while tempo and marathon-pace sessions improve your ability to sustain faster speeds.
Itโs about balancing intensity, volume and recovery rather than simply running harder.
And remember, your Garmin VOโ max is an estimate. Donโt chase the number at the expense of consistent training.
Training for a spring marathon?
Nowโs the time to build your foundations. If youโd like guidance or a structured training plan tailored to your goals, get in touch.
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