Andy's Critical Velocity Mix
Workout - Andy's Critical Velocity Mix
- 10min @ 8'00''/mi
- 10 lots of:
- 2min @ 5'31''/mi
- 1min rest
- 10 lots of:
- 30s @ 5'31''/mi
- 1min rest
- 4 lots of:
- 50m @ 2'00''/km
- 10min @ 9'30''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave from The FOD Runner walks through a week of training you can run today. The full video has complete notes.
Key points
- Every other week, Andy alternates between Critical Velocity (CV) sessions and Canova workouts.
- Paces for the week in min/mi: easy around 8:00, moderate 6:30-6:40, and “steezy” around 7:05.
- When heat spikes, run by effort rather than exact paces, especially on trail and long runs.
- Adjust the workouts to your fitness in the Pacing app using your current race pace as the baseline.
Workout example
| Day | Workout | Structure and paces (mi) |
|---|---|---|
| Monday | Steezy run | 4.5 mi total: head downhill at ~7:05/mi, then turn around and run the same route uphill at matching effort (between easy and moderate pace). |
| Tuesday | Critical Velocity intervals (with Lee) | 10 min warm-up, then 10 × 2 min at CV (~5:31/mi) with 1 min floats. Then 10 × 30 s at CV with 1 min recovery, then 4 × 50 m sprints. 10 min cool-down. |
| Wednesday | Rest / recovery | - |
| Thursday | Trail “steezy” workout | 16 × 2:30 min repeats on mixed terrain. Run by feel, not watch (same intensity across climbs and descents). |
| Friday | Easy run with Gav | 8 mi at easy effort, ~8:00/mi, conversational. |
| Saturday | Long run with Robbo | 17 mi averaging ~7:06/mi across exposed trails. Hydrate and dial back effort if the heat demands it. |
Practical tips
- Alternate CV and Canova: one speed-focused day per week, with a lighter Canova workout the following week.
- Steezy pace: effort halfway between easy and moderate. Good for hilly recovery days.
- Heat management: rely on feel, hydrate early, and ease off if conditions push back.
- Customize in Pacing app: plug in your current half-marathon pace and let the app scale CV, steezy, and easy paces.
Closing note
Run these this week and adjust paces in the Pacing app. Stay hydrated and manage the heat.
References
- SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave | FOD Runner - YouTube (YouTube Video)