Andy's Critical Velocity

Workout - Andy's Critical Velocity

• 10min @ 7'00''/mi
• 8 lots of:
  • 2min @ 5'15''/mi
  • 1min @ 7'00''/mi
• 5min @ 7'00''/mi

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Intro

Here’s a breakdown of “20 WEEKS Until LONDON MARATHON 2022 - What ARE MY Training PRIORITIES Right NOW??” from The FOD Runner—definitely worth watching in full. We’ve pulled out the essentials so you can implement the workout immediately and see the complete video for the full context.

Key Points

• With 20 weeks remaining, speed work becomes the focal point: building your 5‑k, 10‑k, and half‑marathon fitness has shown to be a gap before entering the marathon-specific phase.
• Adopt a session-oriented mindset: concentrate your effort on quality speed and threshold work during this block rather than emphasizing long runs.
• Employ a 7‑day rolling intensity model—after pushing hard for a stint, reduce load in the following week to allow adaptation; don’t force a fixed Mon‑Sun pattern.
• Between hard intervals, use easy floating pace (moving jog without pause) rather than stopping completely; aim for steady rhythm and trust how your legs respond.
• Build in structure with some flexibility: Mon – critical velocity, Tue – easy, Wed – double‑threshold, Thu – rest, Fri – easy, Sat – long run, Sun – rest – but shuffle as training demands.

Workout Example (Critical Velocity Workout)

• Structure: 8 reps of 2‑minute hard efforts separated by 1‑minute floating recovery (continuous easy jog, no walking).
• Time breakdown: 24 minutes total (16 minutes effort, 8 minutes recovery).
• Effort pace: begin near 5:20 /mi on early reps, work toward low‑5:10 /mi as you progress through the set.
• Recovery pace: settle into 6:50‑7:10 /mi; if you drift faster, make sure the float stays conversational and relaxed.
• Finisher: 3 miles easy after completing the intervals.

Practical Tips

• Extend rep length over time (progressing from 1‑min toward 2‑min reps) to build work capacity.
• Float recovery does double duty—maintaining your heart rate zone while preventing burnout; dial back if you notice you’re chasing the pace rather than controlling it.
• Include activation work in your warm‑up (5‑6 minutes of drills and strides) to prepare the legs.
• When you log a tough stretch (say, 4 hard sessions within 9 days), follow with an easier week by dropping one session and claiming extra rest days for absorption and repair.
• Pay attention to what your body is telling you—if energy is high, hold the intensity; if fatigue is creeping in, dial one session back.

Closing Note

Run this critical‑velocity workout and adjust the speeds to fit where you are right now using the Pacing app. Remember to think about training in 7‑day rolling cycles rather than calendar weeks—it’s the smarter path to staying healthy and strong. You’re ready for this—nail those reps and build the foundation for a confident marathon.

References

• 20 WEEKS Until LONDON MARATHON 2022 - What ARE MY Training PRIORITIES Right NOW?? | FOD Runner - YouTube (YouTube Video)