A little-known type of training—VP effort—is great for improving marathon and 5-K performance capacities. VP workouts differ from traditional interval sessions because they allow no easy, jogging recoveries. Instead, marathon and 5-K paces are alternated over running segments which may last for up to 2400 meters or more.

At this time of the year, marathon runners are looking for the perfect “tune-up” workouts for their marathons–sessions which spike fitness and increase the likelihood that an upcoming marathon can be completed at goal speed.

5-K runners, on the other hand, are searching for sessions which will produce one last 5-K PR before the season ends.

Strangely enough, both groups of runners can employ the same kind of training – in the form of VP workouts. Performed properly, VP (variable-pace) sessions produce major upswings in aerobic capacity, vVO2max, and lactate threshold, all of which are important for 5-K and marathon success. VP training also enhances running economy at both 5-K and marathon

speeds, making goal pace for either race more sustainable.

VP running is very similar to traditional interval training, but it differs from classic interval work in a fundamental way: When you conduct intervals, you ordinarily alternate between a high-quality velocity (your work-interval speed) and a rather-low quality pace (your recovery, jogging speed). In VP training, you interchange two very important, high quality running speeds during the course of your workout.

How is a VP workout actually constructed?

After your short furlough, run 1600 meters while utilizing the same pattern (400 meters at 5-K pace, 400 meters at marathon tempo, etc.). Jog easily again for three to four minutes, and then complete one more 400-400-400-400 ensemble before cooling down. You will have completed 3 X 1600, with 2400 meters total at 5-K pace and 2400 meters at marathon speed. For subsequent

VP training, you may add an additional (fourth) 1600 (provided all went well with 3 X 1600). If you are an advanced runner, you may work up to 5-6 X 1600 in a reasonable fashion. Note that your average pace for the 1600s will be in-between 10-K and half-marathon speed.

Let’s say, for the sake of argument, that you run your 5Ks at a tempo of 6:12 per mile. Remember that your pace slows down by roughly four seconds per 400 meters every time you double your race distance (from Horwill’s Law of Running). Thus, your 10-K tempo would be 6:28, your half-marathon pace would be 6:44, and your marathon alacrity would be about 7:00. Within your VP 1600s, 800 meters would be completed at 6:12 tempo and 800 would be knocked off at 7:00. Thus, your average pace would be 6:36 –halfway between 10-K (6:28) and half-marathon (6:44) speeds.Of course, if you are a 5-K runner you might be saying: Wait

a minute – how can such tepid, below-10-K-velocity running boost my 5-K chances?

That’s a logical question, but you should not be worried. Bear in mind that each 1600 within a VP session features 800 meters right at current or goal 5-K speed. Thus, half of all the running you conduct within a VP is right on target, undertaken at a very high intensity (5-K speed generally corresponds with ~ 95 percent of VO2max). Note, too, that 400s at 5-K pace take on a

different quality when they are conducted immediately after 400s at marathon tempo, instead of being undertaken after inchmeal, jogrecovery intervals. The intensity of marathon 400s is high enough so that 5-K-paced 400s will be completed at higher fractions of VO2max, at higher percentages of maximum heart rate, and with higher levels of blood lactate, compared with a situation in which easier recoveries are utilized.

And that leads to another great progression possibility with VP. If you are a 5-K runner and your initial VP session goes well, you can throw away the 1600s and utilize 2000-meter segments. Within each 2000 meters of running, the first, third, and fifth 400s

would be at 5-K pace, the second and fourth at marathon tempo. This would provide you with two opportunities (within each segment of the VP) to challenge yourself with 5-K running without significant recovery, instead of the usual one (that is, the third and fifth 400s of a 2000-meter segment would be uniquely challenging, in contrast with just the third 400 of a 1600-meter jaunt).

When you change over from 1600- to 2000-meter segments, it is reasonable to begin with 2 X 2000 and then “graduate” to 3 X 2000 at a later date (advanced runners may earn their VP Ph. D. by moving up to 4-5 X 2000).

Runners who are primarily interested in the marathon will find VP training to be particularly tasty, since it constantly forces them to find and sustain marathon pace in the face of fatigue induced by 5-K-tempo running. In addition, the spike of intensity added to training by the inclusion of the 5-Kpaced 400s will boost fitness to a greater extent, compared with similar amounts of running at marathon tempo only. One very cool progression for the marathon runner is to move to 2400-meter segments: With 2400s, a marathoner must dial up marathon speed three times per segment, each time after a relatively scalding 5-K burst (of course,

with 1600- or 2000-meter segments, this must be done just twice). The marathoner may start with 2 X 2400 and move up to 3 X 2400 (advanced individuals will progress to 4 X 2400).

Note that VP work represents terrific pace judgment training; after a few VPs, 5-K and marathon runners develop a great “feel” for their paces in the respective races. VP effort also enhances running economy at both 5-K and marathon velocities, and a VP session

is exactly the kind of work out a marathoner can conduct about a week in advance of a marathon, when he/she is searching for a workout which will both advance fitness and develop additional ease and confidence at marathon tempo. For many marathoners, a VP session

of 3-4 X 1600 would be just right when conducted about seven days in advance of the big day (to obtain more information about how to train during the last month before a m a r a t h o n , pl e ase g o t o h t t p : / /w w w . r u n n i n g r e s e a r c h n e w s . c o m /b a c k i s s u e D e t a i l s . p h p ?x=xYE6k2j054jfdX1m6DQxschwGgXrMDhiHgKoHWq66ko%3D

Figuring your 5-K and marathon paces for your VP workout is fairly easy. For the shorter distance tempo, take a recent, typical 5-K time, convert it into seconds, and divide by 12.5. The result will be the time (in seconds) you should take to complete each 5-K-based 400 within your VP.

For example, if you run the 5K in 19 minutes, 19 X 60 = 1140 seconds, and 1140 divided by 12.5 = 91 seconds per 400. You can also utilize a goal 5-K time or pace, which will ordinarily be two to four seconds per 400 faster than your current 5-K capability.

For the marathon, take your expected time in the race, convert it into seconds, and divide this rather-large number by 105.5 to obtain the time you should take to run each marathon-paced 400 within your VP. Of course, your expected pace for the marathon should be reasonable, based on previous marathons or on Horwill’s-Law conversions from your recent performances in shorter races. We can’t forget about 10-K runners, who can also profit greatly from VP training. Running the 5-K-paced intervals of the VP without significant recovery will make 10-K speed feel easier, and it will allow 10-K runners to include faster segments within their 10-K competitions.

We cannot close this article without including the “Finnish formula” for VP training. VP work is popular in Finland (1), and many serious Finns like to conduct a VP workout with just one set of gradually expanding length. In other words, they will – over time – gradually increase the number of 400s in the first set to six, eight, 10, 12, 14, etc., until the workout eventually consists of continuous running with no three- to four-minute breaks (there is no second set).

The VP workout simply ends when fatigue makes it impossible to maintain the desired pace(s). Some experienced harriers have gradually worked their way up to 24 400s without stopping (12 at each important pace), and this is almost like running at 15-K race pace for six miles.

VP training is very specific to the 5K and marathon, and it can do wonders for your aerobic capacity, lactate threshold, running economy, pace judgment, stamina, and confidence. Carrying out VP training is challenging and fun, and VP provides a welcome break from conventional

interval training. Best of all, when it is part of a carefully constructed program, VP training will help you achieve significant improvements in performance.© VP TRAINING—JUST RIGHT FOR MARATHONS AND 5KS