Half Marathon Training: 10 Zone 5/VO2 Max Sessions
Summary
Zone 5/VO₂ Max training pushes your top-end capacity. These sessions are designed to help you absorb, deliver, and use oxygen at high intensity — so you can run faster, recover quicker, and handle late-race surges with confidence. For half marathon runners, Zone 5 training adds the sharpness that complements your endurance.You don’t race a half marathon in Zone 5 — but training here helps you race better. VO₂ Max work challenges your heart, lungs, and muscles to operate at full capacity. It gives you the ability to stay relaxed when the pace increases, respond to elevation, and finish fast without fading. These workouts are short, intense, and essential for raising your ceiling.
What Is Zone 5/VO2 Max Training?
Zone 5 sits between 93–100% of your maximum heart rate and feels like 8–9 out of 10 on the RPE scale. Breathing is rapid and deep, speech is impossible, and your form must be deliberate to stay efficient. It’s a zone you can only hold for short durations — but you can return to it again and again with proper recovery. In this zone, you’re teaching your body to transport and use oxygen more effectively. For half marathon runners, that translates to better speed control, stronger surges, and a more confident finish.
Why These Sessions Work
Zone 5 workouts increase VO₂ max, enhance your ability to manage hard effort, and improve recovery between high-intensity efforts. These sessions also improve running economy under stress. For half marathoners, they create the capacity to run faster when needed — without tipping over into breakdown.
10 VO2 Max Workouts for Half Marathon Runners
1. 2-Minute Repeats
Classic structure for building VO₂ capacity.
Warm-Up: 12 min jog + 4 strides
Main Set: 5 x 2 min @ Zone 5 (2 min jog)
Cool-Down: 10 min jog
2. Short Interval Set
Trains repeatable effort with controlled recovery.
Warm-Up: 10 min jog
Main Set: 8 x 1 min @ Zone 5 / 1 min jog
Cool-Down: 10 min jog
3. VO2 Max Pyramid
Improves aerobic power 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)
Cool-Down: 10 min jog
4. Mixed Threshold + VO2
Combines strength and sharpness in one session.
Warm-Up: 12 min jog
Main Set:
8 min @ Zone 4
3 x 90 sec @ Zone 5 (90 sec jog)Cool-Down: 10 min jog
5. 400m Repeats
Develops turnover and control at fast effort.
Warm-Up: 12 min jog + drills
Main Set: 6 x 400m @ Zone 5 effort (90 sec jog)
Cool-Down: 8 min jog
6. Broken VO2 Max Sets
Pushes intensity in manageable chunks.
Warm-Up: 10 min jog
Main Set: 2 sets of 4 x 1 min @ Zone 5 (1 min jog) — 3 min rest between sets
Cool-Down: 10 min jog
7. Hill VO2 Max Session
Adds power to the speed stimulus.
Warm-Up: 15 min jog + hill drills
Main Set: 5 x 60 sec uphill @ Zone 5 (walk/jog down recovery)
Cool-Down: 10 min jog
8. Stride-Enhanced VO2
Sharpens mechanics after aerobic stress.
Warm-Up: 10 min jog
Main Set: 4 x 2 min @ Zone 5 (2 min jog)
Then: 4 x 20 sec strides
Cool-Down: 8 min jog
9. Long Interval VO2
Extends exposure to top-end aerobic effort.
Warm-Up: 15 min jog
Main Set: 3 x 3 min @ Zone 5 (2:30 jog)
Cool-Down: 10 min jog
10. Tempo into VO2
Simulates race fatigue then adds top-end stress.
Warm-Up: 12 min jog
Main Set:
10 min @ Zone 3
3 x 90 sec @ Zone 5 (2 min jog)Cool-Down: 10 min jog
FAQ
How do I know I’m in Zone 5?
Breathing is fast, effort is high, and you’re unable to speak. The pace is demanding, but with focus and good form, you can repeat short reps at this level.
How often should I include VO2 Max training?
Once per week is enough — and only during specific training blocks. VO2 max sessions are high-stress and, if overused, can increase your risk of injury or overtraining. Use them sparingly to sharpen fitness, not as a staple.
Is Zone 5 the same as 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.
How do I find my Zone 5 heart rate?
Use FLJUGA’s free heart rate zone calculator to get your personalised zones quickly and accurately. It helps you train with confidence.
Final Thoughts
Zone 5 builds the speed that supports your endurance. These sessions give you the oxygen delivery, top-end control, and sharpness to respond during racing — when you need to hold strong, close gaps, or finish hard. When layered into a half marathon plan, VO2 Max work adds power where it counts.
Can you find another gear when the pace demands more?
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 personalized advice.