What's the most effective interval workout to boost VO2 max? I've been doing 4x800s at 5K pace, but I'm not seeing much improvement. Any tips or workouts that have worked for you?
I've found that shorter, more intense intervals are better for VO2 max improvement. Try 6-8x400s at mile pace with 200m active recovery. It's a killer, but it'll get your heart rate up and push your limits. Also, make sure you're incorporating proper warm-ups and cool-downs to get the most out of your workouts.
I agree that shorter intervals can be effective. I've had success with 10x200s at 3K pace with 200m active recovery. It's also important to incorporate strength training to improve running economy, which can also help boost VO2 max.
Thanks for the tip! I'll definitely give the 6-8x400s a try. I've been doing longer intervals, so it's good to mix it up. I've also been slacking on my warm-ups and cool-downs, so that's a good reminder. Do you find that you need to adjust the intensity or volume of your intervals as you get more comfortable with them?