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
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Intro
SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave from The FOD Runner walks you through a solid week of training you can run today. The full video has complete notes—we’ve extracted the essentials here to get you started.
Key Points
- Every other week, Andy alternates between Critical Velocity (CV) sessions and Canova workouts to maintain variety in the training plan.
- Paces for the week are given in minutes per mile: easy around 8:00 / mi, moderate 6:30‑6:40 / mi, and “steezy” around 7:05 / mi.
- When the heat spikes, run by effort instead of locking into exact paces, particularly for trail and long-run efforts.
- Adjust all these workouts to match your own fitness in the Pacing app using your current race pace as the baseline.
Workout Example
| Day | Workout | Structure & Paces (mi) |
|---|---|---|
| Monday | Steezy Run | 4.5 mi total: head downhill at ~7:05 / mi, then turn around and run the same route uphill while maintaining matching effort (somewhere between easy and moderate pace). |
| Tuesday | Critical Velocity Intervals (with Lee) | Warm up 10 min, then run 10 × 2 min at CV (≈5:31 / mi) with 1 min floats between. Follow with 10 × 30 s at CV + 1 min recovery, then cap it off with 4 × 50 m sprints. Cool down 10 min. |
| Wednesday | Rest / Recovery | – |
| Thursday | Trail “Steezy” Workout | 16 × 2:30 min repeats on mixed terrain; dial in by feel rather than watch (hold the same intensity across climbs and descents). |
| Friday | Easy Run with Gav | 8 mi at easy effort, targeting ~8:00 / mi—should feel conversational. |
| Saturday | Long Run with Robbo | 17 mi averaging ~7:06 / mi across exposed trails; prioritize hydration and dial back effort if the heat demands it. |
Practical Tips
- Alternate CV & Canova: Stick with one speed-focused day per week, then rotate in a lighter Canova workout the following week.
- Steezy Pace: Target effort halfway between easy and moderate—works well for hilly recovery days.
- Heat Management: When it’s hot, rely on feel rather than pace, start hydrating early, and ease off if the conditions push back.
- Customize in Pacing App: Plug in your current half-marathon pace and let the app scale the CV, steezy, and easy paces to match.
Closing Note
Run these workouts this week and adjust paces in the Pacing app to fit your current fitness. Stay hydrated, manage the heat, and keep pushing toward that sub-74 goal!
References
- SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 9 - TRAIL Workouts & A HEAT Wave | FOD Runner - YouTube (YouTube Video)