Marathon Training: 10 Zone 5/VO2 Max Sessions
Summary
Zone 5/VO₂ Max training helps marathoners develop the top-end strength to support long-distance performance. These sessions improve oxygen efficiency and give you the power to handle pace shifts, hills, and fast finishes deep into your race. You don’t race in Zone 5 — but you race better because of it. VO2 Max training is where intensity meets control. These workouts challenge your body to operate near full capacity in short, repeatable intervals. For marathon runners, this creates the resilience to stay strong when fatigue sets in. While most of your training stays in lower zones, strategic use of Zone 5 sessions builds speed, strength, and neuromuscular coordination — all critical to a confident marathon finish.
What Is Zone 5/VO2 Max Training?
Zone 5 typically falls between 93–100% of your maximum heart rate, and feels like 8–9 out of 10 on the RPE scale. Breathing is fast and deliberate, talking is impossible, and concentration is high. These efforts are short — usually 1 to 4 minutes — and separated by full recovery to repeat quality output. When you’re in Zone 5, you’re training your body to take in, transport, and use oxygen more effectively. You’re also improving your ability to recover between hard efforts — which matters when your race gets unpredictable.
Why These Sessions Work
Zone 5 workouts improve VO2 Max, boost lactate processing, and increase aerobic capacity at pace. They also sharpen form and focus under high effort. For marathon runners, these sessions provide a performance boost without adding excessive volume or breakdown — making them ideal for strategic use within a long-distance plan.
10 VO2 Max Workouts for Marathon Runners
1. 2-Minute Repeats
Simple structure with clear intensity.
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 On/Off Intervals
Builds repeatability under fatigue.
Warm-Up: 10 min jog
Main Set: 10 x 1 min @ Zone 5 / 1 min jog
Cool-Down: 10 min jog
3. VO2 Max Ladder
Sharpens focus through varied reps.
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. Threshold + VO2 Max Combo
Transitions from sustained effort into peak intensity.
Warm-Up: 12 min jog
Main Set:
10 min @ Zone 4
3 x 90 sec @ Zone 5 (90 sec jog)Cool-Down: 10 min jog
5. 400m Repeats
Improves turnover and running economy at pace.
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 Set
Maximises total intensity with active recovery.
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
7. Uphill VO2 Max
Combines strength and oxygen demand.
Warm-Up: 15 min jog + hill drills
Main Set: 5 x 60 sec uphill @ Zone 5 effort (walk/jog down)
Cool-Down: 10 min jog
8. Stride Finish VO2 Max
Reinforces form after intensity.
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 Max
Extends exposure at high effort.
Warm-Up: 15 min jog
Main Set: 3 x 3 min @ Zone 5 (2:30 jog)
Cool-Down: 10 min jog
10. VO2 Max into Long Run
Sharpens form before aerobic volume.
Warm-Up: 12 min jog
Main Set:
3 x 90 sec @ Zone 5 (90 sec jog)
45 min steady long runCool-Down: 10 min jog
FAQ
How do I know I’m in Zone 5?
Your breathing is rapid, and you’re unable to speak. The effort is intense but manageable in short bursts, with full recovery needed between.
How often should I include VO2 Max training in a marathon plan?
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 relevant if I’m not racing fast?
Yes. VO₂ Max training helps improve aerobic performance at all paces. Even if you’re not aiming to race fast, this work boosts endurance, strength, and running economy.
How do I find my Zone 5 heart rate?
Use FLJUGA’s free heart rate calculator to find your personalised zones. It’s fast, accurate, and helps you train with clarity.
Final Thoughts
Zone 5 is a strategic tool for marathoners. Used sparingly but purposefully, these sessions unlock more speed, better oxygen use, and improved efficiency across your race. You don’t need to live here — but visiting Zone 5 regularly makes the marathon feel more manageable when it counts most.
Do you have the engine to push hard and the control to back it up?
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.