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 falls between 93–100% of your maximum heart rate, and feels like 9–10 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: Zone 5 Training for Marathon Runners
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.
These efforts aren’t just about intensity — they’re about adaptability. Zone 5 trains your body to handle surges, hills, and the unpredictable moments that test you late in the race. It sharpens your engine and teaches you how to recover faster, both physically and mentally. Used at the right time, Zone 5 gives you that extra gear — not for the whole race, but for when it really matters.
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.
