1 mile in 5:57min + 4 x 400m @ 5:20/mile pace

Today's short Vo2max workout: A) 1 mile in 5.57min B) 4 x 400m @ 5.20/mile pace ( rest 60 secs ) Effective April 18, 2026 and after having completed 3 weeks of 70 miles a week, a switch flipped inside my brain and a lightbulb came on. I started to run once again like I used to do before my 23 year Hiatus. I just can't run any slower than 8 mins/mile total average anymore, and it's working! My training approach is a Classic example of "Quality Over Quantity" (often referred to as high-intensity training or low-volume training) and contrasts sharply with the "polarized training" model popular in contemporary endurance science, which emphasizes (80%) low-intensity/ (20%) high-intensity. My method of running at Marathon Pace or faster one day and walking for recovery the next is a specialized, time-efficient approach that can be very effective for specific runners. Also, by integrating tempos into my long runs and using mile repeats with generous rest, I am essentially following a "Strength-Endurance" model that prioritizes high-end aerobic capacity over total mileage. My training structure leverages several high-level physiological principles that explain why I'm seeing success: 1. The "Long Tempo". Building tempo segments directly into long or mid-long runs is a favorite of elite marathoners because it trains fatigue resistance. Specific Stimulus: Running at tempo pace when your legs are already partially fatigued from the initial miles of a long run better simulates the "dark miles" of a race. Lactate Clearance: It teaches your body to clear lactate while in a state of high mechanical stress, which is often more effective than doing a shorter, "fresh" tempo run. 2A) High-Quality Mile Repeats. A 2.5-minute rest between mile repeats is longer than the traditional "90 secs" often recommended for threshold work. This specific adjustment shifts the workout's focus: Maintenance of Form: The longer rest allows for near-total cardiovascular recovery, meaning you can maintain much higher running economy and better biomechanics for each mile. Density vs. Intensity: While traditionalists might say the rest is too long for "pure" LT2 work, it actually allows you to run each mile slightly faster than your true threshold, providing a stronger stimulus for VO2 max and neuromuscular speed. Mental Recovery: It reduces the psychological "grind," making it easier to hit 100% effort on the subsequent repeat. 2B) Mile repeats using 90 secs of rest (Pure LT2) 3. The "Polarized" Walking Recovery. My "run one day, walk the next" schedule is a radical, but effective form of Polarized Training. Maximum Glycogen Resynthesis: Because I'm not doing "junk miles" (slow running) on my off days, I'm not dipping into my carbohydrate stores. This ensures I start every single high-quality session with fully topped-off fuel tanks. Joint Longevity: Replacing easy runs with walking preserves my joints and tendons for the higher-impact MP pace running or faster and for LT2/VO2 Max sessions. My name is Will De Leon. 53 yrs young. I returned to Running & Racing in June 2024 after 23 yrs. I strongly believe that I can get back to where I left off even at my age today. This is my journey of running a marathon in 2:35hrs by 58 yrs young. Personal Bests obtained within 4 yrs of running from 1998-2001 2 mile race winner 10:12min (Central Park NYC) 5k/16min, 10k/34min, Half marathon/1hr 16min Central Park NYC Marathon/2hrs 45 min- Boston 2001 Some of my race results below: https://results.nyrr.org/runner/39972... https://results.nyrr.org/event/NYC200... https://ultrarunning.com/calendar/run... For Boston results, Type Wilfredo Deleon https://marathonguide.com/races/run/b...