With a young, healthy and sporty runner, VO2max is observed in the range of 45 ml/min/kg with a man and 35 ml/min/kg with a woman. The maximum oxygen consumption is a good performance indicator for the running.
You must choose between 3 or 5 km and adjust the criteria (age, sex).
Post your best time below. Sharpen your VO2max with training.
You can relatively quickly improve your VO2max with a basic endurance and split training: