Trying to make that link work...http://www.active.com/running/Articles/How-to-Maximize-Your-VO2max-Training.htm

DH, maybe I'll tack on another 1/4 mile at the end of tomorrow's run...lol 

DH, one of the workouts I've been doing each week is the 1/2 mile interval sessions.  I've treated them like a vo2 max workout by taking short breaks between each interval, just 60 seconds.  The idea is to keep my breathing rate up by rolling right into the next interval after just a short break, the longer you stay in the zone the more benefit there is.  For me, running 8 intervals in 3:40 or so means I'm there for roughly 25 minutes of the workout.  

One of the mistakes I made early on was running too fast.  When I started with the 30/30 stuff, I found a secluded area where there's a short section of highway no longer in use.  I marked a spot on the ground, hit my stop watch and took off full out.  30 seconds later I hit my watch and marked that spot as well.  I now had my course set up, just run between the 2 marks, right?  Not really, running full out is asking to get hurt and I did.

A better way is to run a measured distance, figure out how fast you have to run that distance to run your 5K pace minus a few seconds and leave it at that.

This workout does work, I set 2 course PR's this spring.  A 5K by 55 seconds and a half marathon by 1 minute 21 seconds. 

Glad you liked the article.  I wanted to edit my original post to clean it up, but there's no option for that when you start a new thread.  There should be...

Ray, the 1:21 was a minute and 21 seconds...lol

Most interval workouts are geared to just running faster.  One example would be for a 5K workout.  When you run the intervals faster than your current 5K pace, what you're doing is running a faster 5K, but with breaks thrown in.  The idea being you'll eventually be able to cover the entire distance at the new pace without breaks.  And most workouts tell you to jog 1/2 the distance you just ran, or take a 3 minute break, etc., you're supposed to rest between  repeats.

Since V02 max workouts are meant to have you out of breath, I just decided to get the benefit of both workouts by just shortening the breaks.  I dunno, it just made sense to me, but maybe I'm missing something.

Nice run Ray...