This program is designed for athletes with a strong aerobic foundation—specifically, those who have been running at least 3-4 times per week for 30+ minutes over the past six weeks.
The plan focuses on improving VO₂ max and overall cardiovascular fitness by strategically incorporating workouts across key intensity zones:
-Zone 2 (~VT1) for aerobic development
-Anaerobic threshold (VT2) to raise lactate threshold
-VO₂ max efforts to enhance maximal oxygen uptake
Intensity is progressively introduced throughout the block, culminating in the final week’s longest tempo run (20 minutes) and the most demanding VO₂ max session (5×4 minutes)—developing a well-rounded, high-performing aerobic engine.
After carrying out a VO2 max test at Transformat10n Lab, input your VT2 pace and heart rate into your threshold settings. It is encouraged that you retest after 6-8 weeks and update your threshold setting to ensure target paces are accurate.
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