parkrun Tune Up 4x 4min

VO₂ max work is where you lift the ceiling on your speed. This 4×4-minute VO₂ Max Run is a sharp, focused session designed to improve your ability to sustain high-intensity efforts and build genuine top-end fitness. It’s a key workout inside my parkrun Kickstart training plan, ideal for athletes targeting a fast 5km or sprint triathlon. That said, runners preparing for longer events can also benefit from this session when it’s placed correctly within their build-up — using it to develop speed and aerobic power before shifting focus to race-specific endurance.

Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.

4x 4min VO2 Max Run

• 10min Level II WU;
• 4x 4min Level V, 2min Level I RI;
• 10min Level II CD;
• 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

The main set is made up of four reps, running at Level V for four-minutes. Take a two-minute Rest Interval (RI) jogging at Level I.

The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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