CRITICAL VELOCITY
TRAINING
PRESENTATION BY
TOM SCHWARTZ - TINMAN ENDURANCE COACHING, LLC., 07/23/2016
CRITICAL VELOCITY IS…
•Sustainable to 30-35 minutes.
•A somewhat hard training pace.
CRITICAL VELOCITY
Improves the aerobic Increases the kicking
capacity of Type IIA muscle Elevates a runner’s average distance from the
fibers. cruising speed during races. finish line.
CRITICAL VELOCITY
CAN BE …
• Used as preparation of all running events
above 400m
• Integrated with other quality training
• Included during all training phases
Typical
High Trained
Highly Trained
Degree of
Fatigue
Medium
Low
Speed =>
EXAMPLE CRITICAL VELOCITY
WORKOUTS…
• A 3200m runner with a time of 10:00
• Max. = 8 x 1km @ CV pace (jog 200’s)
• Typical = 6 x 1km @ CV pace + 6 x 200m @
1600m pace (jog 200’s)
CRITICAL VELOCITY
TRAINING VOLUME CHARTS
FOR DISTANCE RUNNERS
CV Training Volume Chart
(Female Distance Runners)
By Tom Schwartz, Tinman Endurance Coaching, LLC., All Rights Reserved
Level 2000m 3000m 3200m 2-miles 5000m CV / 400m CV / KM CV Volume (KM)
1 5:25.3. 8:24.6. 8:58.9. 9:02.0. 14:26.1. 1:12.1 3:00.2 11- 12
2 5:37.7. 8:43.7. 9:19.3. 9:22.5. 14:58.8. 1:14.7 3:06.7 10- 11
3 5:51.7. 9:05.5. 9:42.5. 9:45.9. 15:36.2. 1:17.6 3:14.0 9- 10
4 6:07.9. 9:30.6. 10:09.3. 10:12.9. 16:19.3. 1:21.0 3:22.5 8- 9
5 6:26.8. 10:00.0. 10:40.7. 10:44.5. 17:09.8. 1:25.0 3:32.4 7- 8
6 6:49.5. 10:35.2. 11:18.3. 11:22.3. 18:10.2. 1:29.7 3:44.2 6- 7
7 7:17.4. 11:18.4. 12:04.5. 12:08.7. 19:24.4. 1:35.5 3:58.7 5- 6
8 7:52.8. 12:13.4. 13:03.1. 13:07.7. 20:58.6. 1:42.8 4:16.9 4- 5
9 8:40.1. 13:26.7. 14:21.4. 14:26.4. 23:04.5. 1:52.5 4:41.3 3- 4
10 9:48.1. 15:12.1. 16:14.0. 16:19.7. 26:05.4. 2:06.4 5:16.0 2- 3
11 11:39.2. 14:52.8. 19:18.1. 19:24.9. 31:01.3. 2:29.0 6:12.5 1- 2
12 15:40.1. 23:59.7. 25:57.0. 26:06.1. 41:42.4. 3:17.3 8:13.2 0- 1
CALCULATING
CRITICAL VELOCITY TRAINING PACES
SPRINTERS
LONG SPRINTERS
MID-DISTANCE
DISTANCE
CRITICAL VELOCITY
TRAINING PROGRESSIONS
3 PROGRESSION METHODS …
#1 - Decrease #2 - Increase #3 - Increase
the rest between the length or duration of the the speed of the
repetitions. repetitions. repetitions.
• Week 1: 90 second jog • Week 1: 12 x 400m • Week 1: 6 x 1km @ 3:20
recovery between reps ( Jog 75 Seconds )
(4,800m )
• Week 2: 75 second jog • Week 2: 6 x 800M • Week 2: 6 x 1km @ 3:18
recovery between reps ( Jog 75 seconds )
( 4,800M )
• Week 3: 60 second jog • Week 3: 6 x 1km @ 3:16
recovery between reps • Week 3: 5 x 1000m ( jog 75 seconds )
( 5,000M )
COMMON QUESTIONS …
1. What if runners are showing excessive fatigue before a training session ends?
• Weather or terrain conditions may affect performance.
• Illness, lack of sleep, not eating enough carbs, or life-stress may inhibit performance.
• Withhold them from the next repetition, or have them do a longer recovery jog.
• Adjust the workout training paces, volume, or recovery times.
• Send them on a cool down with a teammate who is doing less training volume.
• Cut your losses; go home or go to the athletic trainer of physical therapist for help.
2. How do I group my runners together for CV repetitions?
• 1st – Group athletes based on current, not goal, fitness and performance level.
• 2nd – Group athletes according to experience.
• 3rd – Group athletes according to future race strategy.
3. What if Runners perform CV Repetitions too Fast?
• Educate your athletes or yourself about the importance of running their assigned pace. “Workouts are not races.”
• Say, “When performance in races (or time-trials) improves, training speeds improve. Be patient!”
IMPACT OF CV TRAINING
Aerobic capacity of Type II muscle fibers.
Capacity to sustain a submaximal VO2 pace or power output.
Injury rates while transitioning from base to race-pace training.
Ability to run more volume @ paces or power above 90% of VO2 max.
Recovery rate following races or high intensity workouts.
Ability to run multiple races fast at track meets.
Strength of Type II muscle fibers; tensile strength.
In cost of oxygen and energy to run at paces above and below VO2 max.
DREW HUNTER WORKOUTS
Date: February 16, 2016 Date: November 24, 2015
Workout Title: CV Intervals & 1-mile pace reps Workout Title: CV Intervals Fartlek
Details: Details:
60 minute run, including- 60 minute run, including-
• 4 x 1km @ CV pace + 4x • 6 x 1km @ CV pace on grass
400m cut-downs +
• 4 x 30 sec. @ 800m speed
Times:
• 2:52-2:51 ( 1 k’s ) Times:
• 62.5, 59.9, 57.4, 57.3 ( 400’s ) • 2:56-2:54 ( 1 k’s )
Races that followed: Race that followed:
• 7:59 (3k), 3:58 and 3:57 (1-mile) • 1st at Footlocker Nationals XC Meet
GRACE PING WORKOUTS
Date: May 5, 2016 Date: June 7, 2016
Workout Title: CV Intervals & Hill reps Workout Title: CV Intervals & 400m fast
Details: Details:
60 minute run, including- 45 minute run, including-
• 4 x 1km @ CV pace
• 4 x 1km @ CV pace +
+ • 1 x 400m @ full effort
• 4 x 30 sec. hill reps @ 1600m speed
+ Times:
• 4 x 15 sec. @ 400m speed 3:31-3:29 ( 1 k’s ), 73 sec. 400m
Races that followed:
June 10 - 10:31 win 3200m
June 11 - 5:02 PR 1600m
June 17 - 16:44, 2nd @ NB Nationals (5km)
June 18 – 10:28, 7th @ NB Nationals (2 mi.)
