Saturday, March 21, 2015
Pacing and VO2max
The percentage of VO2max that you can sustain for a specific amount of time is predictable. For example, research has shown that 100% VO2max can be sustained for only about 8 to 10 minutes. The longer the race, the lower the percent VO2max at which you’ll run it. Talented, elite runners race a 3-K at about 98 to 100% VO2max, a 5-K at about 90 to 95% VO2max, and a marathon at about 80 to 85% VO2max. Just like sustaining LT pace, the faster you are, the higher the percentage of your VO2max that you can sustain for a specific distance. Therefore, the above percentages will be lower for average or below-average runners.