Or Fartlek (in Swedish). But simply put it is an interval training. According to the book by Pfitzinger and Douglas (titled Advanced Marathoning - my bible!), VO2 Max is "the ability to transport large amounts of oxygen to your muscles and the ability of your muscles to extract and use oxygen".
The way to improve such oxygen intake is an interval training. Today was the first time I did these intervals in the current training cycle. I ran 600 metres at the 5k race pace, then jogged for one and a half minutes, and acceletrated again and repeated this process 6 times. My breathing is normally steady and hardly goes loud while running, but this VO2 Max training is an exception. By the end of training I always feel like goldfish out of water! Also I find it most demanding physically. I mean 30-minute intervals are harder than 3-hour steady run. Again according to the Pfitzinger and Douglas book; "The interval workouts put your muscles and cardiovascular system under the most stress and generally require the longest recovery time". So I am exhausted this evening, but I also know that when you start VO2 Max your marathon training is approaching an end. What a relief!
Today: 13 miles
Weekly mileage: 24 miles
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