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, a worthwhile video for runners. We’ll walk through the key takeaways so you can implement the workout this week. For the complete picture, watch the full video.
Key Points
- Critical Velocity (CV) represents the pace sustainable in a 35–40 minute effort—approximately your 10K race pace, positioned just above your lactate threshold ceiling and around 90% of max heart rate.
- It occupies the middle ground between threshold work and VO₂max intervals: quicker than half-marathon pace but more controlled than 5K speed.
- By stacking repeats with minimal recovery, you build strength-endurance while managing lactate accumulation and preserving running mechanics.
- The intensity should feel distinctly hard but controlled—not faster than your present fitness allows. Gauge it through pace, feel, or heart rate to stay locked in.
- Distance runners, middle-distance specialists, and anyone seeking to improve economy will find value in CV training.
Workout Example
10 × 1 km Critical Velocity Intervals
- Pace: Hold about 10K race pace—roughly 20–30 seconds per mile slower than your 5K pace. Calculate it from your 5K PR by reducing that pace by 10–15%.
- Rest: Easy jog or walk recovery lasting 60 seconds between repeats.
- Total Volume: 10 kilometers of hard work split across short recovery windows, totaling about 10 minutes of easy running. Suits the first few weeks of a training block or general base building.
Other formats to try:
- 8 × 1 km with 90-second recovery periods.
- 6 mile repeats at matching CV intensity.
- Fartlek-style: 3 minutes hard, 1.5 minutes easy, cycle 6–8 times.
Practical Tips
- Watch the pace: Dropping to 8K effort signals you’ve entered VO₂max territory—dial it back.
- Check your heart rate: Aim around 90% of max HR; periodic checks help you stay calibrated.
- Prioritize mechanics: Maintain smooth turnover, easy breathing, and avoid gasping.
- Build gradually: Begin with 6–8 repeats; scale up to 10–12 as your fitness allows.
- Use the Pacing app: Feed in your 5K or 10K time to get your exact CV pace, then tweak rest windows to match your needs.
Closing Note
Test this CV session within the next few days—it builds speed-endurance with less post-session soreness than raw VO₂max work. Adjust the paces in the Pacing app to match your fitness, then track the gains. Enjoy the run!
References
- CRITICAL VELOCITY RUNNING?! WORKOUTS AND TRAINING TIPS | Coach Sage Canaday - YouTube (YouTube Video)