Free VO2max guide for runners: 7-day data-driven training blueprint

If you are searching for a VO2max training plan for runners that is realistic for busy athletes, start with a 7-day microcycle and one key rule: measure response, not effort alone.

Use Garmin recovery metrics and Strava load trends to decide whether to push or absorb. Two quality sessions plus controlled aerobic volume beats random intensity spikes.

Your long-tail focus should be simple: improve VO2max and threshold pace without overtraining. That means sequencing stress, protecting sleep, and adjusting weekly density from actual data.

At CoachUpFit, we use this exact framework inside elite remote coaching to convert physiology data into race-day speed. Consistency is the multiplier.