Critical Velocity Kilometre Repeats

Workout - Critical Velocity Kilometre Repeats

• 10min @ 7'00''/km
• 8 lots of:
  • 1.0km @ 5'30''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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Quick summary

Here’s a breakdown of CRITICAL VELOCITY RUNNING?! WORKOUTS AND TRAINING TIPS by Vo2maxProductions. Here are the key takeaways so you can use the workout this week. Watch the full video for the rest.

Key points

• Critical Velocity (CV) is the pace you can sustain for 35 to 40 minutes, around your 10K race pace, just above lactate threshold and around 90% of max heart rate.
• It sits between threshold work and VO2max intervals: quicker than half-marathon pace, more controlled than 5K speed.
• Stacking repeats with minimal recovery builds strength-endurance while managing lactate and preserving form.
• The intensity should feel distinctly hard but controlled, not faster than your fitness allows. Gauge by pace, feel, or heart rate.
• Distance runners, middle-distance specialists, and anyone trying to improve economy can use CV training.

Workout example

10 x 1 km CV intervals:

• Pace: about 10K race pace, roughly 20 to 30 seconds per mile slower than 5K pace. Take your 5K PR pace and slow it by 10 to 15%.
• Rest: easy jog or walk for 60 seconds between repeats.
• Total volume: 10 km of hard work plus around 10 minutes of easy running. Good for the first few weeks of a training block or base building.

Other formats to try:

• 8 x 1 km with 90-second recovery.
• 6 mile repeats at the same CV intensity.
• Fartlek style: 3 min hard, 1.5 min easy, 6 to 8 cycles.

Practical tips

• Watch the pace. Dropping to 8K effort means you’re in VO2max territory. Back off.
• Check heart rate. Aim around 90% of max HR.
• Form first. Smooth turnover, easy breathing, no gasping.
• Build gradually. Start with 6 to 8 repeats, scale up to 10 to 12 as fitness allows.
• Use the Pacing app: enter your 5K or 10K time to get an exact CV pace, then tweak rest windows.

Closing note

Try this CV session in the next few days. It builds speed-endurance with less post-session soreness than raw VO2max work. Adjust paces in the Pacing app to your fitness.

References

• CRITICAL VELOCITY RUNNING?! WORKOUTS AND TRAINING TIPS | Coach Sage Canaday - YouTube (YouTube Video)