10K Training: 10 Zone 5/VO2 Max Sessions
Summary
Zone 5 training targets your VO2 max — your body’s ability to take in and use oxygen at high intensity. For 10K runners, it sharpens speed, improves efficiency, and builds the resilience to handle mid-race surges and strong finishes. These sessions are short, intense, and essential for racing fast. In the 10K, you’re not spending the whole race in Zone 5, but you’ll flirt with it — especially when bridging gaps, climbing hills, or finishing hard. 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
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.
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.