A V02 Max workout is more for your lungs than your legs, I think..

THis weekend was so great for running, I wasn’t even that concerned about the final VO2 Max workout:
8 mi w/ 3 x 1,600 m @ 5K race pace (7:04); jog 2 min between

200m: :52/:53
400m: 1:44
1600m: 6:56

Ran 9 laps to warmup-

repeat (400m)	split time	(lap avg)
1	1:39, 1:42, 1:40, 1:38	6:39
2	1:34, 1:38, 1:38,1:39	6:29
3	1:37, 1:43, 1:41, 1:43	6:44

Then another 9 to cooldown.

I actually felt pretty good in the first two repeats, although after the 2nd I felt I’d gone into a pretty deep anaerobic state and had to stop completely after running, I didn’t feel well. I did start the third repeat only 2:15 later, but I could tell that I pushed a little hard (unintentionally). The first lap of the last repeat I felt pretty crappy, but forced myself to keep going. I was actually surprised that first lap wasn’t slow. After than I eased up and just finished, not worrying about pushing myself too hard.

Overall, I was a bit quicker than my ‘goal’ pace. I know doing these too hard is counter-productive, but I feel good about it. My legs feel great, I feel this was completely an exercise for my lungs.

Bring it on!!!