How to Increase VO2 Max for Faster Running

VO2 max is a fancy way of saying “how much oxygen your body can use while working hard.” Higher VO2 max usually means you can hold faster paces before things get ugly.

The good news: you don’t need a lab test or a mask to benefit from VO2‑max style training. A stopwatch, a hill, and some intention go a long way.

First: Get a Baseline

One easy way to estimate your VO2 max is through a recent race. Use the Race predictor to plug in a fresh 5K or 10K, then note the projected paces. Many watches will also spit out a VO2‑max estimate based on your heart‑rate and pace data.

The Three Levers That Move VO2 Max

• Consistent weekly mileage – more aerobic work builds the engine.
• Hard, but not constant, interval work – short visits near your max.
• Recovery – VO2 max goes nowhere if you’re always fried.

Sample VO2‑Max Workout Ideas

• 6–8 × 2 minutes at 3–5K pace with 2 minutes easy jog between.
• 8–10 × 400m on the track at 5K pace with equal recovery.
• 10 × 30‑second hill sprints with a walk‑back recovery.

These sessions should feel hard but controlled. You’re visiting the red line, not smashing through it every Tuesday and Thursday.

How Often Should You Do VO2‑Max Work?

For most runners, one VO2‑focused session per week is plenty. The rest of your week should be made up of easy running, a long run, and maybe one threshold or tempo day.

After 6–8 weeks of consistent training, retest with a race and use the calculators to see how your predicted times have shifted.