Marathon Training: 10 Zone 5 / VO2 Max Workouts
Summary:
Zone 5 training 93–100% max HR, RPE 9–10. Builds top-end oxygen capacity and late-race resilience. For marathoners, these short, high-intensity efforts support strength, form and finishing power, even though you won’t race in this zone. Used strategically, VO2 max workouts enhance efficiency and help you handle surges, hills and fatigue with greater control.
What Is Zone 5/VO2 Max Training?
Zone 5 typically sits between 93 to 100% of your maximum heart rate and feels like 9 to 10 on the RPE scale. Breathing becomes fast and forceful, speech is not possible and your focus needs to stay sharp to keep the movement stable. These efforts are short, usually lasting anywhere from 30 seconds to 5 minutes, with full recovery between each rep so you can repeat the intensity with quality. At this point, lactate accumulates faster than it can be cleared and represents the high end of one’s aerobic capacity, which is why the effort feels sharp and immediate.
Training in Zone 5 teaches your system to take in and use oxygen at a higher rate, which raises the ceiling for all the work you do in lower zones. It also improves how quickly you settle after demanding efforts. For marathon runners, this means you can handle sharp lifts in pace, settle back into rhythm more easily and maintain better control when the race becomes unpredictable.
Why These Sessions Work
Zone 5 training lifts the upper limits of your aerobic system and teaches your body to handle demanding intensity without losing control. These workouts help you process lactate more effectively and settle more quickly after sharp efforts. They also refine your mechanics when the pace rises, giving you better stability during harder moments. For marathon runners, this work creates an edge that supports smoother running across the distance and adds resilience when the race begins to tighten.
How Do You Know You Are in Zone 5?
Zone 5 brings an immediate lift in intensity. The effort rises fast, your breathing becomes forceful and you need full concentration to keep your stride controlled. This is not something you gradually settle into. The work feels sharp from the first seconds, and your body responds with a clear sense of urgency. Even though the reps are short, they require commitment and precision to stay effective.
Key Indicators:
Heart rate: 93 to 100% of max
Effort level: 9 to 10 out of 10
Breathing: Rapid and deep, with no ability to speak
Form: Needs deliberate control as fatigue builds near the end of the rep
If you find yourself counting down the seconds, holding your stride together with intent and feeling the effort hit quickly, you are in Zone 5. It is intense and demanding, yet valuable for building the sharpness that supports smoother running at every pace beneath it.
Check out: FLJUGA Heart Rate Zone Calculators
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 recovery)
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 recovery
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 recovery)
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 recovery)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 recovery)
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 recovery) - 3 min recovery 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 recovery)
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 recovery)
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 recovery)
45 min steady long runCool-Down: 10 min jog
Common Mistakes in Zone 5 Training for Marathon Runners
Zone 5 has a very different purpose in marathon preparation. These sessions sharpen the top end of your aerobic system and help you stay efficient when your pace rises, but the margin for error is small. The biggest problems come from treating VO2 work like pure speed training rather than using it to support the long, steady demands of the marathon.
What to watch out for:
Running the first rep with too much aggression: Opening too fast drains the quality from later reps and stops you from reaching the intensity the session is designed for.
Turning the workout into sprint intervals: Zone 5 should still feel controlled. If the work becomes chaotic, you lose the benefit that supports marathon efficiency.
Letting form unravel: When the stride becomes scattered or heavy, the effort sits above useful VO2 training and adds unnecessary fatigue.
Ignoring recovery periods: Adequate rest is what allows you to repeat each rep at the correct intensity. Cutting recovery limits how effective the work can be.
Using Zone 5 when already fatigued: These sessions need a fresh foundation. Forcing VO2 max training on tired legs disrupts your overall marathon structure and offers little return.
Zone 5 plays a supporting role in marathon training. When these workouts stay controlled and repeatable, they improve how well you handle changes in effort and help you settle quickly after harder moments. Used wisely, they add a layer of sharpness that enhances everything else in your plan.
FAQ: Zone 5 Training for Marathon Runners
What is Zone 5 in marathon training?
Zone 5 is a very intense training zone where the effort rises quickly and demands full focus. Heart rate usually sits between 93–100% of your maximum.
How should Zone 5 feel during a marathon workout?
Breathing becomes heavy almost immediately, speech is not possible and your stride needs deliberate control to stay smooth.
How often should I include Zone 5 sessions?
Once per week is enough for most marathon runners. This intensity is demanding and should be balanced with recovery and long-run work.
Does VO2 max training improve marathon performance?
Yes. Improving VO2 max makes lower zones feel easier to sustain, which supports stronger pacing and better efficiency across marathon distance training.
Do I still need easy or rest days if I train in Zone 5?
Absolutely. Easy running and complete rest days help you absorb the intensity and prevent these workouts from creating unnecessary fatigue.
FURTHER READING: BUILD YOUR MARATHON BASE
Marathon Training: What Is Zone 1 / Recovery?
Marathon Training: What Is Zone 2 / Endurance?
Marathon Training: What Is Zone 3 / Tempo?
Marathon Training: What Is Zone 4 / Threshold?
Marathon Training: What Is Zone 5 / VO2 Max?
Training Sessions:
Marathon Training: 10 Essential Sessions
Marathon Training: 10 Zone 3 / Tempo Run Workouts
Marathon Training: 10 Zone 4 / Threshold Run Sessions
Final Thoughts: Zone 5 workouts
Zone 5 is a purposeful addition to marathon training. When used with intention, these sessions improve how well you handle higher effort and help your body use oxygen more effectively. You do not need a large amount of this work, but including it consistently gives you a clearer sense of control when the intensity rises later in the race.
These efforts build adaptability, not just speed. Zone 5 teaches you to respond when the course changes, when the pace tightens or when fatigue begins to challenge your focus. It strengthens your ability to settle quickly after harder moments and helps you maintain form when the race becomes unpredictable. Used at the right points in your plan, Zone 5 provides a useful advantage that supports confident running across the full marathon distance.
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.
