Charlie's VO2 max and first run

Met at a freezing rugby pitch today to start Charlie on the road to super racecar ready fitness.
First up, a VO2 max fitness test so I can ascertain Charlie's current cardiovascular fitness level. We run a mile, record the time and end heart rate and reveal a VO2 max score of 46. This is pretty good and puts him in the excellent category of most reference value tables. These however are based on average people and so aren't being applied here. The aim is to get Charlie's VO2 max up into the 60's.
So much goes on in a physiological and psychological sense when involved in the pressures of a tight race and therefore a lack of fitness is just another distraction that we could do without. By the time we are finished, this aspect is something Charlie won't even have to think about allowing him to concentrate purely on winning his race.

Once Charlie's heart has recovered to approximately twice his resting heart rate we start the session.
Today is a steady state run, keeping Charlie to about 70 to 80% of his heart rate reserve. this is between 152 and 164 BPM.

Heart rate reserve calculation
220-age=maximum heart rate
Maximum heart -resting heart rate=heart rate reserve
(Heart rate reserve x training%)+ resting heart rate= target heart rate

1.5 miles into our run, Charlie is peaking above 164bpm but feels fine so we press on. We rest at 2 miles (half way point)and allow Charlie' heart rate to come down to twice his resting rate.
Then, on we go. another mile and a half in with Charlie's heart rate hitting close to 170 we rest again.
On to the final mile. Charlie is determined to finish strong and suggests we sprint the final section. With this his heart rate peaks at 190.(so much for the 164 max, but this man is keen)
OK, job done. We've covered 4 miles including the fitness test mile. Our average pace was just over 11 minutes per mile and we completed the run in 45 minutes.
This steady state aspect of our training will be performed once a week and will either be a run, bike ride, or swim.
We will have two sessions in the gym which will consist of strength endurance weight training and interval sessions on the concept 2 rower. Core stability will also be included within these sessions.
Charlie has a busy seven days ahead of him now but once that is out of the way he will commit to the three day a week programme progressing to four days a week in a few months time.(not sure he knows that yet!)