How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way)

The 1% Better Runner | DLake, Mike Trees & Friends

VO2 max training can make or break your race—are you doing it right?

VO2 max training is essential for endurance, but most runners are making mistakes that limit their progress. In this episode, we break down the best ways to train your VO2 max, how to balance it with Zone 2 running, and why lactate threshold matters even more for long-distance races. Plus, we dive into a real VO2 max test and reveal key takeaways that can help you optimize your training for better performance.

Key Takeaways

1. VO2 max is crucial, but it’s not everything. Balancing lactate threshold and running economy is just as important.
2. Most runners get VO2 max training wrong. Too much intensity, incorrect rest periods, or the wrong intervals can stall progress.
3. Overtraining and overreaching are not the same. Knowing the difference will keep you improving without burning out.

Timestamps

• [00:00] Why VO2 max matters for runners
• [02:16] How Brenton’s VO2 max test revealed training gaps
• [04:42] The biggest VO2 max workout mistakes
• [06:49] The Norwegian protocol for VO2 max training
• [08:16] How to structure intervals correctly
• [10:42] The role of Zone 2 in building endurance
• [14:05] Should you lose weight to run faster?
• [16:51] The best race day strategy for marathoners
• [18:56] Overreaching vs. overtraining—how to avoid burnout
• [21:22] Free running guide for better training

Links & Future Learnings

• 📈 Get your free 1% better download and quick start guide - https://dlakecreates.com/base5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2max-brenton
• 12x400m Workout Explained - https://dlakecreates.com/400m
• Tempo runs & Lactate Explained - https://dlakecreates.com/tempo
• Brenton's journey to running sub 3 hour marathon - https://dlakecreates.com/brenton
• Vo2 Max Explained - https://dlakecreates.com/vo2max
• Vdot Calculator Explained - https://dlakecreates.com/vdot
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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