Workout of the Day: 6 x 1,000m
6 x 1,000m
Intensity — 3000m pace
Recovery — 3 minutes walk/jog after each rep
Exertion — 9/10
Context & Details
This workout works for a simple reason: 3,000m pace running is the gold standard for enhancing running economy, velocity of maximal aerobic capacity (vVO2 Max), resistance to fatigue, and Lactate Threshold concurrently. With so many performance variables upgraded from this session it would be a disservice to a middle distance runner to not include it in their training program.
Let’s take a closer look at VO2 Max vs. vVO2 Max and running economy.
VO2 Max is classic physiological marker, once thought to be a useful metric but in recent decades proven to be a surprisingly poor predictor of perfomance. However, vVO2 Max is a very strong predictor of endurance perfomance potential. Unlike VO2 Max, which is a rate of consumption, vVO2 Max is a running velocity and has more direct transfer and meaning to performance ability. Why vVO2 Max is a superior predictor of performance is because it integrates maximal aerobic power with running economy (which is defined as the oxygen cost of running at a specific speed).
Here’s an easy way to understand why 6 x 1,000m upgrades a runner’s vVO2 Max so well —
Consistent running at one’s vVO2 Max increases leg-muscle strength and power to a considerably greater extent than slower speeds. Enhanced muscle strength upgrades running economy. Here’s how: since individual muscle cells are stronger, fewer muscle fibers are recruited to run at a given velocity, and thus oxygen cost is reduced and running economy is enhanced.
6 x 1,000m is a critical workout to enhance the competitive success of any middle distance runner. The miler to 10K runner will receive optimal benefit by performing this session at least once every 10 - 14 days. The best progression aims is to maintain recovery periods at a 1:1 work-to-rest ratio while focusing on increasing the overall velocities of the 1Ks throughout a season.