How I Improved My VO2 Max in 60 Days 🤯

Подписаться 695 тыс.

Просмотров 209 тыс.

50% 1

Now deep into training for his first marathon, Andy hasn’t just increased his mileage over the past few weeks - he’s also increased his VO2 max. But what exactly is VO2 max and how did Andy manage to improve it?
VO2 max is a measure of your cardiovascular fitness and easier to get to grips with than you might think. And even better? You can track your VO2 max with just a Garmin watch…
↓↓ Has your VO2 max changed through training? Tell us about your fitness journey in the comments! ↓↓
What’s in this video?
00:00:00 - Increasing VO2 Max for Better Performance
00:01:05 - Improving V2 Max through structured training
00:02:12 - The Importance of Consistency in Training
00:03:15 - The Benefits of V02 Max Testing
00:04:17 - Factors Affecting V2 Max and Lactate Threshold
00:05:21 - Understanding Lactate Threshold and Fitness Improvements
00:06:25 - Building Up V2 Max Score with Training Sessions
00:07:32 - Interval Sessions for Improving Running Performance
00:08:46 - Suggested Workouts for Improving V2 Max
00:09:51 - Deeper Dive into Marathon Training
--------------------
Thank you to our partners:
Garmin - www.garmin.com/
--------------------
CHECK OUT OUR NEW MERCH → therunningchannel.shop/collec...
→ FACEBOOK - / officialrunningchannel ←
→ INSTAGRAM - / runningchannel ←
→ TWITTER - / runningchannel ←
→ STRAVA - / strava ←
Or get in touch with us by sending an email to hello@therunningchannel.com
Read this far? Thanks! Please like this video, SUBSCRIBE and share with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editori...

Спорт

Опубликовано:

19 июн 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 378

@pquirk99 7 месяцев назад

At 71, my VO2 Max is 49 (the gauge has a maximum of 50 for my age). It's up from 46 in Jan-Mar. I've done structured training for two 10Ks and two half-marathons this year. I'm about to start training for a marathon in April and expect that I can push it a bit higher. I'm running further than 99% of male Garmin users in my age cohort and my endurance score (6170) is in the elite range . I didn't start running until the pandemic. Garmin race predictor says I can do the marathon in 3:59:43 😂😂 It's never too late to start.

@bfkeats 7 месяцев назад

That’s a pretty good number in your 40s, let alone 79s . Well done!

@pquirk99 7 месяцев назад

@@bfkeats Thank you!

@katquinn5517 7 месяцев назад

Wow that’s super impressive, amazing achievements

@sugonmaballs 7 месяцев назад

Amazing effort man! Having done a marathon last month, my Garmin predicted a 3:30 time for me, but I ran a 3:51 and there's absolutely no way I could have shaved 20 mins off that in my current condition, lol. So I think that predictor is pretty optimistic, at least for the longer events.

@mishalw210 6 месяцев назад

My vo2max is 37, I am 36y old😮

@terrywbreedlove Месяц назад

My VO2 Max was 21.2 after a couple months hiking and walking 5 or 6 miles four or five times a week it is now 22.9. With improving weather I plan to start jogging and wind sprints to improve it further. This after a bad TBI with resulting Brain surgery. And about 4 years just trying to learn to walk again. Also gaining so much weight being unable to move more than three hours a day. I feel great and excited to keep this going. 60 years old and feeling younger everyday.

@barneycoelho263 21 день назад

Great job! Very inspiring!😊

@Flat-Five 7 месяцев назад

Started running a little over a year ago and currently just running to get fit but also improve a 5K time, not for a race, I just run by myself. 23mins 23 to beat, going for 22 mins 30. I'm doing 3 sessions a week, fast intervals, long run (long for me at least) and an easy run. The running channel actually has been a great source of motivation!

@DrProfX 7 месяцев назад

Awesome!! Keep it up! I see sub-20 in your future!👍

@phehibs 7 месяцев назад

Do a park run, will change everything. Did for me.

@Flat-Five 7 месяцев назад

@@phehibs yes I have thought about trying that at some point

@phehibs 7 месяцев назад

@@Flat-Five That's how it all changes for me, times down, practice runs faster and meet some amazing people.

@Flat-Five 7 месяцев назад

@@DrProfX maybe a way down the road! Feels hard to imagine being able to sustain that sort of pace at the moment though.

@genesisint1 7 месяцев назад

I am a 53 year old male who just got back into running in the summer of 2022. I had my VO2 max tested in a lab last month for the first time and it is 54.4. This was to get my base line for the program I have signed up with which will include strength training and diet. I hope to be starting it any day now. I am currently training for a fast 800/1500/mile. Thank you for your videos. They are informative and enjoyable.

@klaasswiers4029 7 месяцев назад

VO2max 46; 59 years old, started running just over two years ago ( after a life long of football, volleybal and field hockey - now only running.) Ran a dozen of halfs, now training for my first full marathon Rotterdam in April. Hope to finish just under four hrs. Taking my time to prepare and you’re never too old 😉 Can’t wait ! 🏃🤞

@Nick_Spacey_Fitness 7 месяцев назад

Im running the Space Coast Marathon which will be my 3rd marathon on the 26th November in Florida. Great to watch your journey Andy good luck in Valenica

@Maochan81 7 месяцев назад

I love the data on the watch, it motivates me :) Beginning of the year my vo2max was 46, a month ago it was 58. As soon as i started running every second day in august, vo2max kept climbing up. THen i got covid and now i'm back to 55 after 2 weeks off. Going for the 1st run after an illness, seeing the low numbers and feeling like sh!t during the run might be depressing, but somehow i get motivated again and again.

@cotangens8 6 месяцев назад

that's super insightful Andy, thanks for your hard work!!

@sarahajeffery3845 7 месяцев назад

Good luck with your marathon and your tips on v02 max sounds great, which I will definitely try

@ulfeliasson5413 7 месяцев назад

Oh, really looking forward to this video!!

@dylanburns9381 7 месяцев назад

I'm 27, started running in January and managed my first sub-30 minute 5k in March (it was very painful!). Whittled this down to 21:08 as of mid-October by running 3+ times per week every week except for 2 weeks of injury. Yesterday I did my first half-marathon and got 01:41:56, including a 21:50 5k somewhere after the 14k point! I've now just signed up for the Krakow marathon in Poland (next April). I've got myself a training plan that is 15 weeks long and starts on January 8th. I'm aiming for 3:30-3:45. Current goal is try and get a sub-20 parkrun before the end of the year (putting my trust in Dulwich!) and also get a sub-43 10k in Battersea on Dec 20th (I've never raced a 10k, my "pb" is 45:xx set during yesterday's half). But my other top goals are to get more friends into running (mostly through the promise of post-parkrun brunches) and re-connect with old friends through running.

@BianchiLuke87 7 месяцев назад

Based off that you can definitely hit sub 20min 5k now

@opemipoogunkola7405 7 месяцев назад

Well done!

@fer23bsas 3 месяца назад

Excelentes proyectos

@mazzae6084 29 дней назад

What were your sessions when running 3x a week

@jamisons2504 7 месяцев назад

Thanks for this. So informative. Gives me some things to think about.

@gheywood1 7 месяцев назад

Absolutely love the Suggest Workouts on the Garmin. I have a few events set in the calendar (I have a 5km on the 29th of November, and then have two half marathons in for next year), and find it incredibly motivating to see the suggested runs, and then see my expected finish times come down over time.

@christopherhart1847 7 месяцев назад

I just completed my first marathon back on October 29th in Washington DC running the Marine Corps marathon. Now I'm recovering from an ankle injury from the race so I can start prepping for my 10k in April. Going for a sub-40 time so definitely have some work to put in once I'm healed.

@jamespeters5043 7 месяцев назад

I've been running for just over a year now (aged 42) and I got my Garmin at the beginning of this year - My VO2 max has risen from 44 to 52 over the course of this year. I run between 30 and 40km most weeks and I joined a running club in April and train with them twice a week, and so I have varied sessions. I like having a reference point for myself and the metrics on the Garmin are so useful to know where you are. I am doing my first marathon in April in Manchester and the training block feels less daunting than I think it would be had I not been doing what I have been doing this year, and things like the VO2 max figure creeping up slowly but surely are definite motivators that the training is having an impact :)

@6656656656joe 3 месяца назад

Like the video, like the dialogue pace too. Don’t change! Combination of long term training fatigue, age, grandchildren, lack of flexibility work, injuries, and no immediate goal but I will run slow.

@MateMK4 7 месяцев назад

Thank you for great video. I am close to 40 and have followed Garmin's training recommendations more strictlyfor about a month and a half for my Ljubljana marathon training. I was able to improve VO2max from 60 to 63 and finish the marathon in 2:58. Exceptional progress IMO, which I was able to reach because of varied training of 5 runs a week, totaling to 50 to 60km per week. With my previous no structured training my VO2max hasn't changed significantly.

@tirvplumbing 7 месяцев назад

Good luck, my first marathon was 2 weeks ago 0.84 mile loops round a trail with 750m total elevation. Wasnt as prepared as i should have been but gor through it and had fun. Hope yours goes well. My next event is the 37 mile railway ultra along a disused section of the old severn valley railway line.

@jvshore7528 7 месяцев назад

Andy, your videos are both inspiring and discouraging. You put up performance numbers that are waaaaayyy out of my reach (and I presume others, too). But I appreciate your thorough explanations. You are just in an very elite class that exceeds the capabilities of many (most?) who watch your vids.

@nicksmith4507 7 месяцев назад

Don't be discouraged. Whatever running level you are at, you always are better than many but also have room for improvement should you take up the challenge! Have fun.

@runningchannel 7 месяцев назад

Couldn’t have put it better ourselves 🙌🏻

@mad_incognito 7 месяцев назад

After a disappointing marathon in June this year I did a 17 week 10k training plan and my VO2Max increased slowly. With it I was able to smash both my 10k and Half Marathon PBs. So in my training for my next marathon I will continue doing interval, threshold etc sessions to push my lactic threshold while still doing a lot of miles.

@ianaugustus5648 7 месяцев назад

Hi Andy. I'm Ian from Havant. 55 years old. Training for Stubbington 10K in January. My first race since 1996. Just hoping to get round. Following Garmin suggested workouts for the most part. Good luck for Valencia 🏃‍♂️🤞🏼

@BurlyBeardedRunner 7 месяцев назад

I'm finishing a training plan for a 5k which I'll run on November 23rd. Hoping to break 30 minutes for the first time in 10 years or so. After that, I'll goal into a half marathon plan for my first half in late February.

@yakan01 7 месяцев назад

I’m also hoping to break 30mins at some point. It’s crazy to see others are worried about breaking 20!

@jasminejames8579 7 месяцев назад

Increased my aV02 max to 47 in July and it’s not budged since. I was training for my first marathon though so maybe not doing as much of the higher intensity runs. I’ve just started training for a faster 5km though so I’m hoping the interval sessions start showing results!

@craigwoolston8656 7 месяцев назад

Love the channel, I’m training for the half marathon, London landmarks

@RunThePlanet 7 месяцев назад

Good luck in Valencia !! I'm running it too, might see you there 😄

@JannesCallebaut 7 месяцев назад

Did my first marathon last month, having only started running of the beginning of this year. It was really hard, but I'm now training for a new half marathon in March of next year in the hope to build some more speed rather than more distance. Also using Runna since last week, pleasantly surprise so far!

@MartinEngelbrecht-ey3rl 7 месяцев назад

Awesome well done extremely interesting. 👏

@POH12 7 месяцев назад

I’m 47 and have been running since my early teens. My VO2max has been a very consistent 48-49 in the three years since I’ve had a Garmin capable of calculating it. I generally do one half a year with a couple road and trail 10ks for fun. I’ve accepted that my PRs are behind me, but have been frustrated that even as I incorporate more varied training into the mix, my VO2max has stubbornly refused to budge.

@DrProfX 7 месяцев назад

Your PRs are not necessarily behind you in your late 40s - I suppose it would depend on what your fastest times were, but general population can keep improving well into the 50s…

@ivobondptbe 7 месяцев назад

Damn my VO2 max is 48, for being 29 and 85kg that seems pretty unfit atm 😢

@MrStarfishPrime 6 месяцев назад

There are physiological limits. Each body is different. Don't get obsessed with increasing the value, especially at 48 where the body has already peaked

@davidsamwell7010 5 месяцев назад

@@DrProfXI agree!! I was 48 last year and got PB in 10km. It’s all about where you start from and how you train. I did loads of Zone 2 with strength sessions at home and made a massive difference 😀

@SeminarioMAE 2 месяца назад

bro do intervals

@laneystain 7 месяцев назад

My VO² Max has increased from 50 to 54 across the 13 weeks I've been training for the marathon. I can definitely feel that when I'm out running, now much more comfortable at a pace quicker than marathon goal pace for a sustained period of time.

@kevindoherty01 7 месяцев назад

That is a massive improvement!! My VO2 max is gradually increasing. It is now at 58 and my age is 60. This is from my Garmin watch

@UTubeSL 7 месяцев назад

That's a fantastic score! Great for you 👏

@kevindoherty01 7 месяцев назад

@@UTubeSL .. thankyou🙂

@PistachioGold 5 месяцев назад

My vo2 max has steadily being going done from summer to winter 😂 I noticed that I was doing a lot of long runs and not at all focused on speed work. Plus my watch (not a garmin) takes the heartrate info into account a lot and that's another struggle for me 😂😂😂😂 But I love how this channel always explains things with graphs ❤❤ it's so nice and easy to understand

@steven871 4 месяца назад

Very helpful. Thank you. My CO2 max has fallen six points to 49 after seven months off due to injury. I’ll use these tips to improve.

@mrstevemackay1 7 месяцев назад

18months into my running journey at 54 and training for my first race, 21k trail run in the new forest in January. Using my Garmin training plan as a guide. Longest run to date is 16k so it’s only a cheeky parkrun further!

@headstart.running 7 месяцев назад

Training for Tokyo Marathon in March and after months of not moving my VO2Max has just lifted from 53 to 54. I’d love to see it back up to 56 where it was 5 years ago when I PB’d, but have no idea whats gonna happen as I train through the evil hot humidity of Brisbane’s summer

@antgarciam 7 месяцев назад

Great material, thank you. Training for Seville Marathon Feb 2024.

@greatleapforwards 7 месяцев назад

I am 48 and it has been a torrid year with injuries and covid. My VO2 was 59 for cologne this time last year and despite doing a decent enough time for Edinburgh this year my VO2 has hovered around 55/56 after injury in March (and a repeat injury again in July). Starting training for boston in April now and hope to get it back up to 59 at least

@adrianhaines2628 5 месяцев назад

As an 800m runner ,56 years old. I find it fascinated how you can do a really good interval session and the V02 max plummets. On Wednesday my V02 max was 66. I did 8 x 450(1) at decent pace(for my age) and goes down to 63. When I was competing in September it went from 65 to 56(in a 4 week spell)and I ran a SB,but I understand that because I reduced my mileage leading up to the championship. Have a great run in Valencia.

@24conorgrant 7 месяцев назад

Started running January, did my first half in March. I have now completed 3 and have started training for my first full marathon which is in May next year.

@LEjon88 6 месяцев назад

Me and my friend is currently training for the Stockholm Marathon in June. Started running again this summer. Haven't exercised so frequently the past years due to leaving the army and getting a desk job. So me and my friend said that we should try the Stockholm Marathon because we already did the half marathon when I was in the service.

@yuriyprotsiuk 7 месяцев назад

After never running in my life since school, at 36, working from home in IT, I started running in September with VO2Max being a lousy 36 and not being able to run more than 3.5 km for the first week. I am now up to 41 with my first ever 10k under 60mins in just two months. Need to join the gym soon... :)

@rossbooth9268 7 месяцев назад

I locked in Rotterdam Marathon for next April a few weeks ago... I'm super excited to hear Kiptum is going to be running, although I don't expect to challenge him for the lead! I ran Leeds as my first marathon last year in 3.58 (although plagued by injury in my final 6 weeks of training on a hilly course). So, I've set an ambitious target of 3.30 for this and I have been doing some 'pre-training' over the last few weeks before the 16 week countdown begins

@jamesdrury6627 7 месяцев назад

Hi, I ran both Manchester and Leeds this year. I did 3:27 in Manchester but 3:42 in Leeds because it was hilly like you say but also hot. So you will deff be quite a bit quicker in Rotterdam. So good luck 👍

@rossbooth9268 7 месяцев назад

@@jamesdrury6627 Cheers pal! Yeah the heat caught me off guard somewhat on the day... This extra pre-christmas training should help too, making sure to keep my top speed high by pushing for some 5k PBs

@JimHolman341 7 месяцев назад

Hi Andy. Interesting video. I ran a marathon recently and, after a couple of weeks off, have started on a 10k plan. My PB is 40:32 and I want to break 40. Next session matches one you mentioned - 6 x 1mile with 3 mins recovery. My Garmin says VO2max is 57 - has been stuck on 57 for a while now.

@adityadarekar5497 3 месяца назад

I have hit a low on my VO2 max again after taking a 5-month break from running. Registered for a half-marathon next month and getting back into training. Hopefully it goes up fairly in the next month 😊

@N3wt199 7 месяцев назад

I'm 48 and have been running for 26 weeks my Vo2 is 47, ive not been doing speed work every week as the main goal at the mo is time on feet and to increase my base fitness, I'm thoroughly enjoying the journey...

@andrewhammonds4907 7 месяцев назад

I’ve been running more seriously for 3 years now going from 3:33 to 3:13 in the marathon and down to 19:14 in the 5km. At 46 yo, my Garmin VO2 has sat on about 51 for about a year. It just doesn’t seem to move. I don’t expect it to change much as I head towards sub 3 hrs.

@stevejt1000 7 месяцев назад

I'm 63 and according to my Garmin 245 my VO2 max is 63 which is clearly very high for my age. I have run most of my life and still run decent times for my age, ran a 74 min 10 mile race on a hilly course yesterday and I'm about 15lbs over race weight at the moment.

@classicalchad 3 месяца назад

your vo2 max is higher than the top1 percent of 20-22 year olds

@rickgoesfaster 3 месяца назад

I'm 46 and started running just over a year ago and in that time my VO2 max has improved from 39 to 47, mostly through consistent training. I just finished my first marathon a few weeks ago with a time of 3:39... which was a bit higher than my predicted best time (Sub 3:30) due to the heat... it was a crazy 39 degrees that day! I really noticed in the last month of training leading up to the marathon how much my HR was dropping whilst my pace was improving. I was able to do long runs at around 4:45 min/km whilst maintaining sub 145 HR without issues, where as 6 months ago that pace would easily push me past my limit. My current goal is a sub 20 parkrun, but I think I'll get there this winter, with a bit of flexibility training especially my hips. I'm also hoping to run another marathon in the winter, where the temperature doesn't have such a massive impact on my time.

@gautegunleiksrud4260 7 месяцев назад

I'm 48 and while I have planned a couple of half marathons next year my main goal is running a 100k ultra before my 50th birthday. I'm bakc to running consistently now after some years after getting kids where i just could not manage to keep it up. So 40-60k per week now, VO2max has increase from 44 to 50 (according to Garmin) over the last 5 months. Now I feel like I'm ready to structure my training better and get some quality sessions in there. I've been following the Running Channel since early this summer and love the show.

@ImpatientTurtle 7 месяцев назад

Mine has gone from 48 - 50 in the last 4 weeks of half marathon training just following daily suggested work outs. The crazy part is I ran a 10k on October 8th, gave it everything I had and got 55:05. A few days ago I had a 16k run at race pace for my HM and did the 10k 1 second faster ( a pr is a pr). My heart rate for that 10k averaged 175, my average heart rate for the long run was only 158. The improvement is addictive! I've been running 5-6 days a week so I think it's just all the kilometeres I'm putting in.

@williamcondon7815 6 месяцев назад

Started my first marathon training block about two weeks after you! I started watching running channel videos and thought screw it, let’s train for a marathon! It was too late in the year to sign up for an official marathon, so I’m running mine in a few weeks along the Chicago lakefront trail. Ive always run for fun, but never with a plan and never for a goal (aside from middle school cross country). Had no idea what to expect my time to be, but 13 weeks into my 16 week block and I have an A goal of 3:12, B goal of 3:20, and C goal of just having run a damn marathon 😂. To put my guess on the record now for your time goal, I’ll say sub three hours! (Though part of me hopes ours are closer than that)

@markthomas9440 6 месяцев назад

I'm running valencia marathon as well. Really buzzing for it. Do you have a time in mind? Great and informative video. Love watching you guys. Keep it up. Good luck for valencia

@dardevle 7 месяцев назад

Thanks for the amazing info! I have moved my VO2max (Apple Watch) from 30 to 49.1 in the last 10 months. I'm running 45 miles a week now (first time runner and I'm 54 yrs old, started run walking hills at the beginning of the year) and have my first half marathon ever in two weeks. I put a lot of variety in my runs...slow, fast, hills, all of the above, no two days are alike. I have been able to a half-marathon training run with average 8:55 min miles. I watch my heart rate a lot, but I don't know how hard I should run for a half marathon. My heart rate for my 8:55 pace HM, ranged from 128 early to 150 in the last few miles. My goal was to maintain a sub 9 min pace and my HR went up as I went. My max HR is 177 according to watch. I feel like I can run faster but I'm not sure what heart rate to target for 13 miles.

@kierenkd 6 месяцев назад

Well done. Pacing takes practice. Generally quite uncomfortable for half -marathon as you will be just below threshold. Without practice, it's hard to hold that pace without blowing up. Your training plan should expose you to longer intervals to get you used to the feeling without accumulatimg too much fatigue.

@dardevle 6 месяцев назад

Thank you!!!@@kierenkd

@darrellbenge9235 7 месяцев назад

Currently doing the Running Channel 5 training plan to try and get back down near my PB. Then in Feb plan to use the Running Channel marathon plan to prepare for Endure 24.

@mataibartlett6417 7 месяцев назад

Nice work Andy. Looks like you'll be capable of running a marathon @4min average at that threshold pace and HR🦅 or faster on the day

@lukeogorman4190 5 месяцев назад

Great video. Thanks, Andy! Which model of Garmin do you use? It sounds like it has some great features.

@alasdairdalton9735 7 месяцев назад

I did Markothon last December and saw my VO2 max go up 4 points in a month. It's amazing how upping your mileage has these knock on effects but it's a bit of a time burden when there's other things which need to happen in life.

@JapanJacques 5 месяцев назад

I started seriously training some 3-4 months ago leading up to a half marathon and marathon, and my VO2 max based on my watch (Huawei GT Runner so taken with a grain of salt), has improved drastically, taking me from the below-average “fair” rating of 39 in July to just hitting a “very good” rating of 57 today on 12/31. While the predictions may be quite optimistic (my marathon prediction time is 3:07 but I think best-case I’m in 3:40 shape rn), it is really motivating me to see how much I can improve my VO2 max each month (52 to 57 in December!), and I’m seeing great speed gains at all my effort levels. Ambitious for me but aiming for a 1:30 half marathon in 3.5 months!

@dougieb5284 7 месяцев назад

OMG - my VO2 max is the same as Andy's. I keep fit through running 2 to 3 times per week (5 to 10km), cycling and 1 swim. I'm strick in that i only train a maximum of 6 days per week, with a forced day off every week. Currently down to 62, from 63 two weeks ago as had a break from running due to sore knees. I will never get to Andy's 80, but really really chuffed to match him now 😊

@davidsamwell7010 5 месяцев назад

This blows my mind Andy as I have spent last few months following advice on Zone 2 training, prioritizing the gentler, longer sessions ahead of faster ones. I have seen a VO2 max benefit, but this really gets me thinking about mixing it up again with some of your intervals in there. What Garmin model do you use with the “suggested workout” feature?

@christiankolstad7685 7 месяцев назад

I am about to start training for the London marathon :)

@rjmclean1979 7 месяцев назад

Age 43, vo2max 53, 10k pb this year, 39mins, currently gearing up to traing for a marathon in around 3hr 15 mins

@AaronBrand 6 месяцев назад

I’ve been running 5k for cardio fitness and recently started looking at 10k and half marathon (trail) runs in the future. Mostly this is for the reason that you mention, and what I’ve been learning recently, that having a goal and setting specific training goals can improve fitness. Without any distance goals I’ve kind of been just increasing distance a little bit over time. But now I’m looking at doing more zone 2 and threshold training to get my body to do a better job at burning fat and getting more efficient generally. It all makes me want to try more distance. I’m not sure I’ll do a a marathon but I think a half marathon might be doable. Regarding lactate threshold, I believe I’ve gotten to a point where this is impacting my ability to increase my vo2 max. I have a 5k+ route that I like that has a pretty long uphill section (with some steps toward the bottom) at about 1.66 miles, and once I get up the stairs my perceived effort for a given heart rate is much higher. That is to say that I feel my muscles exceed my circulatory system at producing waste (this is my theory) and instead of feeling steady at about 167 bpm I feel I need to stay closer to 152 bpm. Does it make sense that I need to increase my lactate threshold to see continued gains in my vo2 max?

@markjuba1606 7 месяцев назад

Having turned 50 earlier this year, I signed up for my first marathon which like Andy, will be in Valencia. after 18 months of serious injury (knee) followed by surgery and then a slew of minor niggles which forced me to get fit via cycling, I'm now into 14 weeks of a 16-week programme and through consistency and trusting the 'process', I'm feeling fitter than I have in years and am hoping to run under 3 hours, but in a dream world under 2:50. Hope to bump into you there Andy, good luck!

@drdhruvjain 7 месяцев назад

@mark congrats on an amazing comeback from injury. Just a quick question. What was the cycling programme you followed and did the fitness gains translate to running ? Am getting into cycling with bad weather and have a marathon in Feb. wondering if sticking to it for a month will translate into running fitness ?

@drdhruvjain 7 месяцев назад

@markjuba1606 7 месяцев назад

I started out with 2 mins on a static bike with no resistance, 1 day off, 5 mins, 1 day off 10 mins etc, increasing duration and introduced resistance until I was able to cycle up to 70/80 miles in 4-6 hours on the road within 4 months as part of 100 -120 miles per week. It wasn't a particular progam - just me building carefully and enjoying being outdoors on my bike 3 or 4 times per week and getting my fitness back. However, truth be told, it didn't ever really compare to running; it was different but fun and a good way to strengthen without the concern of any impact. When I started running again (after the period of cycling), it was the same process - 10 mins easy, 1 day off, 15 mins eat etc, etc. after 4 weeks of this, I started my marathon program. Good luck! @@drdhruvjain

@drdhruvjain 7 месяцев назад

@@markjuba1606 thanks for the tips and insight mark. Much appreciated !!

@drdhruvjain 5 месяцев назад

@markjuba1606. Hi mark. How was Valencia for you? Where can I connect with you ??

@kobevandenbroucke4039 7 месяцев назад

I'm planning to do a 12 week training block for 3th half marathon in Ghent, it's the first where I'm planning to do a structured training plan, so I'm hoping to see a VO2max peak ad the end of the 12 week block.

@donovanmifsud8664 5 месяцев назад

Training for barclona full in 10 weeks time , been training for about 10 weeks, my vo2 max is still same, but ive improved a lot on energy output , built muscular enduramce due to high mileage and also track and hill big sessions . ❤🎉

@johnconn3054 6 месяцев назад

Thanks for this

@user-dy6kk1wy8w 7 месяцев назад

Will be 64 next season and planning to race another 3-4 sprint triathlons, would like to improve my time to: swim 400 under 6 mins, cycle 25k at over 32kph and do the 5k well under 25m, currently VO2 of 45 and would love to get eater 50. Many thanks for the videos!

@MartinCharlton-ds7ro 7 месяцев назад

I am 71 in a couple of weeks time and I am currently following a Maintenance training plan using Runna prior to switching to a 12 week plan leading to next year’s London Landmarks 1/2 Marathon and my VO2 Max per Garmin is currently yo-yoing between 50 and 51.

@JonathanGreen-yz7ui 7 месяцев назад

Love the channel. I am training for the Cambridge half next March, this will be my first race at 62! Following a Garmin plan, I have a question, what is a sensible way to build up S&C, the plan on the Garmin doesn't take account of age. Good luck in Valencia.

@drumrunner72 7 месяцев назад

I'm 51 and training for London Marathon in April. I’m doing 4 run's a week which consist of: club intervals (very hard! top of zone 5) club social run (6-10 miles comfortable pace, zone 2/3) Parkrun (hard, zone 4/5) Long run, 10 miles at the moment (easy zone 2) My Vo2 flips between 47/48 depending on the run. After intervals it will go up but come straight back down again when I do an easy run.

@BarbelltoTrail 7 месяцев назад

Currently training for the Percy Pud 10K where I'm hoping to run my first sub 60. Then in January I'll start training for the Sheffield Half Marathon which will be my first HM.

@ScrappyCoCo0 7 месяцев назад

Ran my first half marathon a week ago at 1h47m. Signed up for Rotterdam marathon in April next year. Got another knee injury from the half marathon though so spending my time on the rowing machine and bike these few weeks. 😅

@feisaldaniel 7 месяцев назад

Great advice and watch ! Which Garmin is it? Doing my first 13.1 in a few days and it will be my longest run ever.

@BillyDickson 7 месяцев назад

Older runner here, seemingly my firness age is 46 (hqppy with that, as its 10 years younger than i am) VO2 Max is sitting at 52. At some point during my running journey its got as hight as 56. Hoping to run Dublin next year, currently in the lottery. Good luck on your training, your doing brilliant! 👍

@runningchannel 7 месяцев назад

Brilliant Billy!!

@wendydavan4979 7 месяцев назад

My vo2 max is sitting at 45. I have been running half marathon but my training has just been with the garmin watch app. I have just started an 8 week program on run na in the hope to improve my fitness even more and get a pr in my next half in March

@faykellett9589 7 месяцев назад

I'm 36, I got my first Garmin in April & have increased it from 39 to 48. Its still increasing as I'm improving. I've a fenix 7s & wouldn't look back now. I use the daily training, I have my second half marathon coming up in December. In the new year I'll be moving to a marathon training plan with my first ever marathon taking place in June

@winklertribe5268 7 месяцев назад

Thanks for this video Andy! Did I understand correctly that your workout week consists of 3 runs per week, and 2 gym workouts per week? How do you increase your endurance/mileage with just 3 runs per week? I’m training for a 20 mile trail race in 3 months, and I’m struggling with all this jargon: tempo run, interval run, stride run…I don’t know what any of that means! Please consider doing an episode “running jargon for dummies”. This dummy would love it!😂

@adamcampbell-smith5488 7 месяцев назад

Never looked at my VO2 max but apparently it's 44, up from 41 6 months ago. With a current max effort of a half marathon I've set myself a stretching goal of completing a 50k in 8 months 🥴

@jmsanderson 7 месяцев назад

I'm training for Exeter Half Marathon, would love to hit sub 2 again like I could when I wasn't old and overweight!

@simongoodmandigital5875 6 месяцев назад

Hi Andy, huge value thanks!!! which Garmin model are you demonstrating in the video? Thanks

@nicholasrattray8186 7 месяцев назад

I used to be infatuated with what my watch said my V02 was. I do look at it but I am not as obsessed with it anymore. I’m a sub 3 hour marathoner with a PB of 2:54:49 set at London 2022. My V02 was 59 for London. I’ve also ran Chicago 2:58:49, a week after London and Boston 2:57:44 where at Boston my V02 was 55. I’ve also just ran NYC in 3:02:04. And again V02 was 55. I have Tokyo in March so hoping for a good winter. I would love my v02 to go up again, but it seems to stay constant now.

@russelljacques1839 3 месяца назад

For those without a fancy watch that calculates Vo2, try doing the cooper test. Its also fun to compare vs what your fancy watch says. Mine is pretty accurate

@Zheph 7 месяцев назад

After 10 years of stagnation due to a severe knee injury, I decided in October of last year to run Melbourne Marathon, now just passed (I'd never gone above 5km previously). I worked really hard all year to try to get sub-4 hours but ultimately succumbed to overuse injuries in the months leading up to the marathon, and came away with 4 hours 14. Now I'm looking to run every major marathon in Australia and have set my sights on the long-term goal of sub-3 hours, but ultimately I want to see how far I can take this before age fully kicks in. (29 years old now).

@TonyFarrall 7 месяцев назад

My VO2 max drops when I run at a slow pace, it's very frustarting. It goes up when I run intervals or a parkrun or a race. It was 63 but currently fluctuates between 59 and 60 depending on when I run too.

@fijalko269 7 месяцев назад

Imagine getting frustrated over silly number roughly estimated by the algorithm. It's the race results that really matter and vo2 max is just a hint what your current fitness level is.

@bilko7116 7 месяцев назад

Great work, Andy. I'm trying to shave two mins off my half marathon time to hit 90 mins. Vo2 max is 58. Which Garmin is that

@Pokeepogo 7 месяцев назад

Started running a bit over a year ago, I’ve done a couple 5ks and a half marathon, and im currently training for another 5k that’s becoming an annual tradition on New Year’s Eve, but long term I’m training for the chicago marathon next year. I used a submax VO2 test yesterday actually and calculated roughly a 49, which is an increase of 7 over what I calculated it at back in April

@Pokeepogo 7 месяцев назад

I used the Ebbeling treadmill protocol. I use an Apple Watch and don’t track my runs through apples UI, so it only calculates when I’m walking my dog 😅

@drketangadre 7 месяцев назад

I am 37. Started running Since this january only. Started of with VO2 max of 35 only. Currently its steady at 41 for past 1 n half month. Having an marathon in January 2024 and hoping to finish it in sub 5. My cycling VO2 max was much higher at 52 but now its around 45-46 only. I do use an power meter though

@jared17ds 5 месяцев назад

I'm struggling to increase mine. I liked the explanation of your intervals but can you give some tips on what Tempo and threshold runs would typically look like?

@aukeoosthoek6211 7 месяцев назад

Wow, I just realised after watching this why my V02 Max rises and falls over the year and that is temperature! Now that it’s getting colder again, my V02 Max is on the rise again, so I guess I have to be a little nicer to myself when summer is coming ;P!

@BlaineMcClish 21 день назад

I'm using running and tracking VO2 Max to train for freediving. I'm trying to get past 30meters deep this year (I'm fairly new to the sport, and in my 50s).

@livelifefullytomax 7 месяцев назад

I'm trying to get my 5km parkrun time down. I'm 49 years old and started running in Nov last year. My V02 max was that of a 78 year old. Through training, I've got it down to a 50 year old. My fastest 5km is 23m57s, and I'm maxing out my heart rate. I just can't get the oxygen to my muscles quickly enough to clear out the lactate acid, and then my pace starts to drop off. Would love to get a sub-22 or even 20 but will have to wait and see if it's physically possible for me. I'll keep working on my V02 max and following my training plan.

@wouter238 7 месяцев назад

Hey Andy, using my Garmin as coach for a while now. Next main event is a HM in January. This one, Egmond half marathon features the first 7 k on the beach with headwind, so goal is to match my (all tarmac) pb of 1:44 set this October. Problem I'm having with Garmin suggestions is that generally they seem to be a bit conservative if you see what I mean. Training status is mostly 'maintaining' only shows 'productive' when I have challenged my boundaries in an in-between race. Is there a trick to get your general daily suggested workout to be more challenging? Thanks for keeping me motivated😊 I've signed up for my first marathon as well, Amsterdam next October. Keep up the good work and cheers from Alkmaar NL!!

@joeabraham7236 5 месяцев назад

Started running in November, running the aintree 10K in February and the Chester half marathon in April

@runeboas6421 7 месяцев назад

My goal is to feel strong over the entire distance of the national championsship in ultra long distance orienteering (~21 km if running in a straight line from control to control).. It's not until april, so I'm in good time!

@NERunner 7 месяцев назад

My VO2 max went up briefly to 57 earlier this year while training for the Edinburgh marathon at the end of May. At 59 (don't tell anyone, they all think I'm 39) I was pleased with that. It then dropped to 49 after a couple of months without any structured training. However, I've got some focus back now and it's gone back up to a respectable 54. I'm expecting that to improve further as I get into my training for London Marathon in April. It does get me down when my VO2 max drops, and it's hard work building up again. But I've found that focussing on my training, and not worrying about it too much helps :)

@chrandersonful 7 месяцев назад

Garmin confused me too, had a lovely jump from 48-56 using quality interval based program (see Klaas Lok Interval method). Realised garmin had old weight (now 6kg lower) and hrm (8 bpm lower) , once i updated the info then it slowly to 48 and won’t bloody budge even as fitness keeps improving. Not happy!

@jota55581 5 месяцев назад

Hello mate great content ,what are You opinions on the Cooper test ?

@jwhuang6679 5 месяцев назад

I am 54 ... I did no excecise before except I started to running since 3 months ago. My VO2 max was improved from 38 to 44 although still a very low when compare with others ... Sometimes is hard to breath after running about 3~4km time .... and I need to slow down for a rest ... sometimes I think running is too tough for a person like me who never doing any excecise before ... I always has a mind to give up ... especially during the time of hard to breath .... But Now I can feel my body change when compare with the time of before my running. Now I still keep to having running training 3-4 times a weeks. 5~10km per training, but just a slow pace, although is a easy pace for others .... but is a not easy run to me already. I think I need to keep doing and keep strength my body ... . I have a dream about having a time to join a marathon game ... but I know I need to do better first. Hope I can have my first trial before end of 2024.

@BruceWayne-us3kw Месяц назад

I’m training for the Peachtree Road race and will be training for for a half marathon after that.

@kevdavies01 7 месяцев назад

I'd be really interested in more details of your training plan as due to old injuries and age (53) my body can only tolerate 3 runs a week. There's very little out there in terms of 3 day a week marathon plans and I'm looking to do my first marathon next year. Thanks

@pquirk99 6 месяцев назад

I did my 10K and half-marathon training almost exclusively on an outdoor track (rubberized) to reduce the impact on my joints. (I'm 71.) It also provides a reproducible environment for comparing performance week over week. Once a week I do a social run at night on very hilly roads with a group that meets at a brewery. Despite the track providing no hill practice, my performance on the social hill run has been incredibly strong. The months of zone 2 running combined with speed drills has prepared my body for the toughest hills. I haven't had an injury since I started running, and I credit the track for that. Being retired, I can manage 5-6 runs per week (including a weekly parkrun.) I'll keep using the track for my marathon training.

@chrisinstasis7986 7 месяцев назад

My vO2 max has barely changed since May this year. Even though all the other metrics have. I run about 3 times as mamy miles per week since and my 1/2 has dropped from 2hr6 to 1hr54. My 5k is down from 25 to just under 22m. My vO2 score(Garmin) has increased by literally 1 😂. I'm not upset since I can see and feel all the improvements, but it is odd!