Here is a sample VO2max training week based on the previous lesson’s training plan demo:
The training week consists of 3 ½ hours of training, including an optional 20-minute recovery run that could be replaced with a day off, recovery walk, or yoga if further recovery is needed.
Since VO2max training involves higher-intensity anaerobic work, the training week keeps the volume low, including the weekend long run, to allow for the higher intensity interval workouts.
There are two VO2max interval workouts during the week with two recovery days between. Assuming the subsequent VO2max week uses a similar daily schedule, there will be a recovery run, relatively short long run, and a rest day after this week’s second VO2max workout before the next VO2max workout. This spacing provides recovery time between those higher intensity sessions.
Advanced endurance athletes may opt for back-to-back days with VO2max intervals, followed by at least two recovery days. If trying this, schedule the harder of the two workouts on the first day.