How to train with your VMA and how to improve it over the seasons

Comment s’entrainer avec sa VMA et comment l’améliorer au fil des saisons

In the world of running, MAS (Maximum Aerobic Speed) is a cornerstone. It represents the speed at which you can sustain your maximum cardiovascular rate over a given period of time. Moov360 advises you to fully understand this crucial metric for runners and how to use it to boost your performance on the road.

What is VMA?

MAS, or Maximum Aerobic Speed, is a crucial metric for runners. It determines how fast you can maintain your maximum aerobic pace over a specific distance, usually between 6 and 12 minutes .

How to calculate your VMA?

The half-Cooper test is the preferred tool for calculating your VMA. It consists of running as long as possible in 6 minutes , after a good warm-up. Then divide the distance covered by 100 to obtain your VMA in km/h.

Why know and improve your VMA?

Increasing your VMA is synonymous with increasing your running speed. It is an essential quest for any runner wishing to progress and maintain a sustained pace over long distances .

How to improve your VMA?

Moov360 recommends incorporating interval training into your workout to effectively boost your MAS. It involves alternating between periods of intense effort and periods of active recovery. Here are some examples of typical sessions for all levels:

For the short VMA: 15 x 200m at 105% VMA with 35 seconds recovery.
For average VMA: 10 x 400m at 98% VMA with recovery of 1 to 1min10.
For the long VMA: 6 x 800m at 95% VMA with recovery of 1min30 to 1min45.

Other exercises such as pyramid, repetitive, alternating or fartlek can also be integrated to vary the sessions and stimulate progress.

Tips for optimal training

Tame the pain: accept it as an ally to progress.
Turn your session into a game: approach it with pleasure and energy.
Ritualize the warm-up: Create a routine to get you in the right frame of mind.
Control your pace: don't start too fast to last the entire session.
Recover properly: Allow yourself the necessary time to recover between fractions.
Train in a group: take advantage of the competition to push your limits together.
Avoid internal competition: Stay focused on your goal without comparing yourself to others.

In conclusion , mastering your VMA is essential for reaching a new level in running. By following a suitable method and respecting these tips, you will not only be able to improve your VMA over the seasons, but also push your limits on the road. So, put on your shoes and embark on the adventure of training with your VMA!

Stay tuned for our next article on the benefits of working with a coach to optimize your performance!

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