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Long intervals are the classic way to spend time close to VO2max. The two formats below are popular, and both work if the intensity and recovery are sensible.
- 4×4 minutes: hard but controlled, roughly 90-95% of maximum heart rate by the end of each rep, with about 3 minutes of easy jogging between
- 5x1000m (or 5×3 minutes) at roughly 3K-5K race pace, with recoveries of a similar length or slightly shorter
- Heart rate lags behind effort, so in the first rep of a long interval you only reach high values in the final minutes
- For most amateurs, one session like this per week alongside plenty of easy running is enough
Background: VO2max, the complete guide.
Which format feels more repeatable for you, time-based or distance-based reps?
A practical example: a runner with a 22-minute 5K (about 4:24 per km) would run 5x1000m in roughly 4:20-4:25, with 2:30-3:00 of jogging. If the last rep is more than about 5 seconds slower than the first, the pace was set too ambitiously.
Time-based reps are handy on hills, trails or in wind, where a fixed distance gives misleading splits.
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