Terrible VO2Max, any suggestions?

[Alex-db]

Yesterday ran continuously 30mins at 8kph, thats only the 5th run so that may help motivate someone else in similar state of unfitness (motivated me).

It now feels more like a warm-up run than the wrong end of a sprint.

Just need to go faster now so I don't have to know I'm going 33% slower than the guy next to me who is running for longer!

If i'm interpreting the science correctly, I think V02max and lactate threshold are noticably improving - since 160bpm now feels sustainable (LT2 upwards) AND 160bpm created enough power to go 8kph sustainably (VO2 upwards).