This workout focuses on enhancing VO₂ max through sharp, controlled efforts. It includes a warm-up, seven 90-second high-intensity runs with equal recovery, and a cool-down. This approach improves aerobic power, speed endurance, and recovery, helping parkrunners respond effectively to faster paces while maintaining control during races.
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The Friday Fast Track workout focuses on enhancing top-end aerobic power through brief but intense VO₂ max efforts. Incorporating warm-ups, main sets, and recovery intervals, it improves runners’ response to pace changes, aerobic capacity, and confidence under fatigue. Participants are encouraged to join the Saturday Speed Project for further training support.
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