#Thaiathletes

Thai runners could shave minutes off race times by embracing VO2 max-focused training, new research and expert guidance suggest. Recent fitness analyses indicate that high-intensity interval training (HIIT) and targeted interval runs can lift VO2 max—the body’s maximum rate of oxygen use during intense effort—within about six weeks. For a country where heat, humidity, and crowded urban landscapes pose unique training challenges, these findings offer a practical path to faster pace without endless mileage.

A new approach to building endurance is gaining traction among runners: train the muscles to endure fatigue directly, rather than pushing the cardiovascular system harder. The latest coaching insights emphasize muscular endurance workouts that keep the heart rate well below lactate threshold while loading the working leg muscles more than traditional long runs or threshold intervals. The aim is simple and transformative: when the muscles you use to run can resist fatigue longer, you can sustain faster paces later in a race or long training run. This strategy, championed by endurance coach Scott Johnston and illustrated with ultrarunners who recently conquered tough courses, represents a practical shift for athletes at all levels, including weekend 10K runners and ambitious trail enthusiasts in Thailand alike.