Critical Velocity VO2-Max

Workout - Critical Velocity VO2-Max

• 15min @ 6'00''/km
• 2.0km @ 5'00''/km
• 1min 30s rest
• 2 lots of:
  • 800m @ 5'00''/km
  • 1min 30s rest
  • 800m @ 5'00''/km
  • 1min 30s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 600m @ 5'00''/km
  • 1min 15s rest
  • 300m @ 5'00''/km
  • 1min rest
• 12min @ 6'15''/km

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Intro

A summary of “Measuring Progress During A Training Block | 10k Challenge” from The FOD Runner. Worth watching for the workouts you can implement right away. For race-day strategy, see our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Watch the original for full details.

Key points

• Critical Velocity (CV) sets the pace for interval work. It’s roughly your 30-minute time-trial pace, just quicker than your 10K.
• Progress shows up as faster repeats (typically 5-8 seconds per mile quicker than week one) and effort that needs less strain.
• Wind and terrain are part of the workout. Adjust effort, don’t force target splits in tough conditions.
• The opening mile or 2 km is a tempo-style warm-up, gradually building toward the main intervals. New to structured training? See our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Once the block wraps up, focus moves to longer repeats at race pace (speed-endurance work) before marathon-distance training.

Workout example (Monday, VO2-max session)

1. Warm-up: easy jog 10-15 min
2. 2 km at Critical Velocity (about 30-min TT pace, just above 10K race pace), 90 s rest
3. 2 x 800 m at CV, 90 s rest between each
4. 4 x 600 m at CV, 75 s rest between each
5. 300 m at CV, 60 s rest
6. Repeat steps 3-5 (800 m + 4x600 m + 300 m) for a second set
7. Cool-down: easy jog 10 min

In wind, run on the sheltered side of turns or slight downslopes for the shorter repeats to keep effort steady.

Short, fast repeats build raw speed. For similar workouts at shorter distances, see our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout example (Wednesday, tempo/threshold)

- 5 x 6-min intervals at Critical Velocity pace
  - Recovery: 90-second easy jog (or 30-second jog + 60-second walk if needed)
- 15-min steady tempo run (just below threshold)
- 60-second easy jog
- 10-min easy tempo/steady run
- Finish with 20-second strides (2-3 reps) and a 2-min jog

Practical tips

1. Find your CV: run a 30-minute time trial or take a recent 10K result and add roughly 5-10 seconds per mile. Use this pace across all intervals.
2. Log progress: at the end of each block, record how many seconds per mile faster your 600 m or 800 m repeats are.
3. Work with the wind: in a headwind, trim the interval or pick a slight downslope. In a tailwind, chase the target split.
4. Reflect: spend 5-10 minutes after each run noting how the effort went, pace shifts, and heart rate.
5. Use the Pacing app: input your CV, 10K goal pace, and interval structure for real-time cues.

Closing note

Put the VO2-max and tempo sessions on this week’s schedule, adjust paces to your fitness, and use the Pacing app to manage the structure.

References

• Measuring Progress During A Training Block | 10k Challenge - YouTube (YouTube Video)