Lower VLamax first, raise VO₂max second, raise VLamax last. Ben Tilus shares the 3 step season plan, including the primed interval that trains VO₂max at a lactate concentration of 8 mmol/l without the intensity that raises VLamax.
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime.
Ben Tilus, National and State Champion coach in track and field and XC, shares his 3-step approach when it comes to balancing VLamax and VO2max in runners. In short:
Let’s learn how Ben Tilus implements these 3 steps in training. Ben Tilus continues:
To lower VLamax, we first take away anything out of the training program that would raise the VLamax. Examples are:
Download the whitepaper to read what training sessions Ben adds to the training program, to lower VLamax for runners.
Once VLamax (and therefore lactate production) is down, we start to focus on workouts that increase VO2max. The challenge is to keep the VLamax low, while raising VO2max. Why? Because you want to train the aerobic system to burn (clear) lactate, but you don’t want your athlete to produce a lot of lactate at high intensities, because that would increase VLamax.
There is a trick to do this in training. This special training technique increases lactate concentration during an interval (which stimulates VO2max) without having to run at high intensities (which would increase VLamax).
Download the whitepaper to learn more about this special training trick.
To increase VO2max, I start implementing VO2 reps. But I stay on the lower edge of VO2 rep intensities. Training volume almost always has to go up a little bit as well.
Want to know how Ben determines VO2 rep intensities? Download the whitepaper!
“I don't know if that's the right way to do it but that's how we got winners at every event from 100m through the 2 mile and 5k”
When VO2max has gotten high enough – probably over several seasons – we can start increasing VLamax again. The INSCYD virtual test (prescribed in the previous article) will show you whether there is benefit to raising your athlete’s VLamax.
To increase VLamax, we stay away from the training strategies that decrease VLamax (described in the whitepaper).
Instead, here are some examples of what I add to the program to increase VLamax:
We also continue with VO2 reps, described in the How to increase VO2max section, but now at a higher intensity, since we’re not worried about increasing VLamax anymore.
Elite performance coach and data analyst who has helped runners of all distances achieve maximum results through individual testing and optimised training since 2008. National and State Champion coach known for science-backed methodology.
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VO₂max, VLamax, FatMax, thresholds, fuel use and training zones, from a single test in the lab, in the field or fully remote.
