10K Training: 10 Zone 5 / VO2 Max Workouts

SUMMARY
Zone 5 training targets VO2 max, 93–100% max HR and RPE 9–10. For 10K runners, it sharpens top-end speed, builds surge strength and improves oxygen efficiency. These short, intense intervals prepare you for hills, surges and finishing fast. You won’t race in Zone 5 for long, but you’ll need it when it counts. These sessions raise your performance ceiling and build the tools needed to stay strong through the toughest segments of the race.

What Is Zone 5 / VO2 Max Training?

Zone 5 typically falls between 93–100% of your maximum heart rate and feels like 9 out of 10 on the RPE scale. Your breathing is fast, controlled only with effort and conversation is out of the question. This isn’t a zone you hold for long, but your body can learn to return to it repeatedly with training.

When you’re working in Zone 5, you’re training your cardiovascular system to deliver and use oxygen more efficiently. For 10K runners, this translates to better recovery between surges, faster splits in tough sections and the strength to finish with control.

Why These Sessions Work

Zone 5 workouts increase your VO2 max, improve running economy at high intensities, and train your body to tolerate and recover from, race-level efforts. They teach you to maintain form at speed and help you stay in control when it counts. These sessions are demanding, but they make the difference when the pressure spikes mid-race.

10 VO2 Max Workouts for 10K Runners

1. 2-Minute Repeats

Builds oxygen capacity through repeatable, high-effort reps.

• Warm-Up: 10 min jog + 4 strides

• Main Set: 5 x 2 min @ Zone 5 (2 min jog)

• Cool-Down: 10 min jog

2. 400m Intervals

Improves running economy and turnover at race speed.

• Warm-Up: 12 min jog + drills

• Main Set: 8 x 400m @ Zone 5 effort (90 sec jog)

• Cool-Down: 8 min jog

3. 1-Minute On/Off

Teaches repeatability under pressure.

• Warm-Up: 10 min jog

• Main Set: 10 x 1 min @ Zone 5 / 1 min jog

• Cool-Down: 10 min jog

4. Pyramid VO2 Session

Builds tolerance through varied rep lengths.

• Warm-Up: 12 min jog

• Main Set: 1 min → 2 min → 3 min → 2 min → 1 min @ Zone 5 (2 min jog between)

• Cool-Down: 10 min jog

5. Short Hill Repeats

Adds strength and power to the aerobic load.

• Warm-Up: 15 min jog + hill drills

• Main Set: 6 x 60 sec uphill @ Zone 5 effort (walk down recovery)

• Cool-Down: 10 min jog

6. VO2 Max Ladder

Extends time in zone with controlled intensity.

• Warm-Up: 12 min jog

• Main Set: 3 x 90 sec + 3 x 2 min @ Zone 5 (2 min jog)

• Cool-Down: 10 min jog

7. Mixed Threshold + VO2

Blends strong effort with speed-end work.

• Warm-Up: 12 min jog

• Main Set:
  6 min @ Zone 4
  3 x 90 sec @ Zone 5 (90 sec jog)

• Cool-Down: 10 min jog

8. Broken VO2 Max Sets

Pushes repeatability under stress.

• Warm-Up: 10 min jog

• Main Set: 2 sets of 4 x 1 min @ Zone 5 (1 min jog) — 3 min jog between sets

• Cool-Down: 10 min jog

9. VO2 + Stride Combo

Sharpens mechanics after intensity.

• Warm-Up: 10 min jog

• Main Set: 4 x 2 min @ Zone 5 (2 min jog)

• Then: 4 x 20 sec strides (walk back)

• Cool-Down: 8 min jog

10. Peak Set: 3-Minute Repeats

Maximises aerobic stress with control.

• Warm-Up: 15 min jog

• Main Set: 4 x 3 min @ Zone 5 (2:30 jog recovery)

• Cool-Down: 10 min jog

FAQ: VO2 Training and Zone 5 for 10K Runners

How do I know I’m in Zone 5?

You’re working hard, breathing quickly and form must stay focused. It feels like a high-end effort you can only hold briefly, but it’s repeatable with recovery.

Should I do these weekly?

Yes. One VO2 max session per week during peak 10K training is ideal. More than that can risk overtraining unless volume and recovery are tightly managed.

How do I calculate my Zone 5 heart rate?

Use FLJUGA’s free heart rate zone calculator to find your personalised training zones in seconds. It helps you hit the right effort every time.

What’s the difference between VO2 max training and sprinting?

VO2 max training (Zone 5) involves controlled, high-intensity intervals lasting 1–5 minutes to build speed and endurance. Sprinting is all-out effort for under 30 seconds, focused purely on peak speed and power.

FURTHER READING: BUILD YOUR 10K BASE

• Running: Beginner’s Guide to 10K Training

• Running: Running Zones 1–5 Explained

• 10K Training: 10 Zone 3 / Tempo Workouts

• 10K Training: 10 Zone 4 / Threshold Workouts

• 10K Training: 10 Essential Sessions

Final Thoughts

Zone 5 is the difference between fit and fast. These sessions push your limits, teach control at speed and prepare your body for racing at the sharp end. For 10K runners, they build the ability to respond, recover and finish strong, even when the pressure is high and the legs are tired.

Can you hold your speed when the race hits full throttle?

Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalised advice.