Chapter 5: Training for Endurance 102 VO2max 1-Mile 1.5-Mile 2-Mile 5-km 10-km ½ Marathon Marathon 61 4:53 8:32 10:27 16:48 34:52 1:17:02 2:41:08 62 4:49 8:25 10:18 16:34 34:23 1:15:57 2:38:54 63 4:45 8:12 10:10 16:20 33:55 1:14:54 2:36:44 64 4:41 8:09 10:01 16:07 33:28 1:13:53 2:34:38 65 4:37 8:02 9:53 15:54 33:01 1:12:53 2:32:35 66 4:33 7:55 9:45 15:42 32:35 1:11:56 2:30:36 67 4:30 7:48 9:37 15:29 32:11 1:11:00 2:28:40 68 4:26 7:43 9:30 15:18 31:46 1:10:05 2:26:47 69 4:23 7:38 9:23 15:06 31:23 1:09:12 2:24:57 70 4:19 7:30 9:16 14:55 31:00 1:08:21 2:23:10 71 4:16 7:23 9:09 14:44 30:38 1:07:31 2:21:26 72 4:13 7:16 9:02 14:33 30:16 1:06:42 2:19:44 73 4:10 7:08 8:55 14:23 29:55 1:05:54 2:18:05 74 4:07 7:00 8:49 14:13 29:34 1:05:08 2:16:29 75 4:04 6:53 8:43 14:03 29:14 1:04:23 2:14:55 76 4:02 6:47 8:37 13:54 28:55 1:03:39 2:13:23 77 3:58 6:36 8:31 13:44 28:36 1:02:56 2:11:54 78 3:56 6:28 8:25 13:35 28:17 1:02:15 2:10:27 79 3:53 6:20 8:20 13:26 27:59 1:01:34 2:09:02 80 3:51 6:10 8:14 13:17 27:41 1:00:54 2:07:38 By understanding the relationship between VO2max and run time, it is also possible to manipulate the VO2max equation in order to determine a specific VO2max score to be attained. The numerator of the equation, which is expressed in ml of O2 consumed, can be manipulated to calculate how much fitness someone would need to gain to attain a particular VO2 max score. The denominator, which is expressed in kg, can be manipulated to calculate howmuch weight would need to be lost to attain a specific VO2max score. For example, say you have a 165 lb. (75 kg) female who currently runs the mile in 7 minutes and 45 seconds but whose goal is to run a mile in 7 minutes. Assuming her current fitness level (numerator) remained the same, we could manipulate the VO2max formula to determine what her body weight (denominator) would need to be in order to achieve a VO2max score of 41 (which equates to a 7:00 1.0mile run time). ??? ml O2 75 kg = 36 ml O2 / kg → 36 ml O2 / kg x 75 kg = 2,700 ml O2 2,700 ml O2 ??? kg = 41 ml O2 / kg → 2,700 ml O2 ÷ 41 ml O2 / kg = 65.8 kg 75 kg - 65.8 kg = 9.2 kg → 9.2 kg x 2.2 lbs. / kg = 20.2 lbs. → 165 lbs. - 20.2 lbs. = 144.8 lbs.
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