VO₂ max training isn’t about running harder, it’s about running at the right speed or you’re just wearing yourself down for nothing.

If you’ve been doing “hard” interval sessions but still aren’t getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they’re pushing hard), and how to dial in the right speed using free tools and recent race data—so your intervals finally deliver results without burning you out.

Key Takeaways

1. True VO2 max training is about hitting a specific, fast pace, not just getting your heart rate into a certain zone. Using pace is the only way to guarantee you trigger the right adaptations.
2. You must base your workout speeds on what you can run right now, not what you wish you could run. Using a goal pace that's too fast will ruin your workout and your progress.
3. The magic happens in efforts under 5 minutes. Going longer lets lactic acid build up too much, which changes the entire purpose of the workout from improving VO2 max to just surviving.

Timestamps

• [00:25] What You'll Learn
• [01:20] Vo2 Max Pace vs Vo2 Max Heart Rate
• [05:36] Use This to Improve Your Vo2 Max
• [06:22] How to Find Your Actual Vo2Max Pace
• [09:20] The Two Pacing Mistakes
• [11:09] Vo2 Max Myths Busted
• [13:40] Go Deeper on Vo2 Max with This

Links & Learnings

• 📈 Get your free Increase Vo2Max Training Plan here: https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/notvo2max
• This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
• The Only 4 Workouts You Need To Run Faster For Longer: https://dlakecreates.com/4x4
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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