VO2 Max Pace
Estimate your VO2 max running pace (vVO2max) from a recent 5K — the interval pace that develops your top-end aerobic power.
| Recent 5K | Estimated vVO2max pace /mi |
|---|---|
| 18:00 | 5:30–5:48 |
| 20:00 | 6:07–6:26 |
| 22:30 | 6:53–7:15 |
| 25:00 | 7:39–8:03 |
| 30:00 | 9:10–9:39 |
vVO2max sits close to 3K–5K race pace — the intensity for VO2 max intervals. Estimates from your 5K.
vVO2max is the velocity at your maximal oxygen uptake — for most trained distance runners it sits very close to 3K–5K race pace. It's the intensity used for classic VO2 max intervals (think repeats of 3–5 minutes), which raise the ceiling on your aerobic power. The chart estimates it from a recent 5K.
Sessions at this pace are demanding, so they're a small slice of a week otherwise built on easy Zone 2 running. Typical workouts are intervals like 5 × 3 minutes or 6 × 800m at vVO2max with equal-time recoveries.
Frequently asked questions
What pace is VO2 max?
vVO2max is close to your 3K–5K race pace for most trained runners — roughly your fastest sustainable pace for about 6–10 minutes. The chart estimates it from your recent 5K.
How long are VO2 max intervals?
Usually 2–5 minutes each (or about 400–1200m), repeated with roughly equal recovery, so you accumulate time near VO2 max without the pace collapsing.
How often should I run VO2 max workouts?
For most runners, once a week at most, and only when you have an aerobic base — they're potent but taxing, so the bulk of training stays easy.