Speed Endurance Calculator

vVO2max (velocity at VO2max) is the minimum running speed at which VO2max is elicited. It is considered a superior predictor of middle-distance and distance running performance compared to VO2max alone, as it accounts for both aerobic capacity and running economy. vVO2max can be estimated as VO2max / 3.5 in km/h.

Speed endurance training develops the ability to maintain high speeds for longer durations through repeated high-intensity efforts. It bridges the gap between pure speed (short sprints) and aerobic endurance. Methods include long speed endurance (200-600m at 85-95% max speed) and short speed endurance (60-150m at 95-100% max speed).

VO2max strongly predicts performance in events of 3 to 30 minutes. Using the Daniels/Gilbert equation, predicted race times can be estimated from VO2max. A VO2max of 60 ml/kg/min corresponds to a marathon time of approximately 2:30, a 5km of approximately 15:00, and a mile of approximately 4:10.

For recreational runners, vVO2max typically ranges from 14 to 18 km/h (3:20-4:17 per km). For competitive club runners, 18 to 22 km/h. For sub-elite runners, 22 to 25 km/h. Elite runners may exceed 25 km/h. The current world record marathon pace corresponds to approximately 20-21 km/h sustained over 42.2 km.

Speed endurance improves through a combination of: increasing VO2max (long intervals at 95-105% vVO2max), improving lactate threshold (tempo runs at 80-85% vVO2max), and developing speed reserve (shorter track repetitions at faster than race pace). Elite middle-distance programmes use all three methods systematically.