Critical Velocity 5 x 1200 m
Five 1200 m repeats at critical velocity, between 10k and 5k pace, with 90 second jogs, an upper threshold session for 5k and 10k runners.
- Duration
- 1 h 04 minestimated
- Distance
- 12.7 kmestimated
- Effort
- 87
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalThreshold CV pace, between 10k and 5k | 1200 m | 102-105% threshold pace89-94% HRmax101-104% FTP |
| 3.2 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Critical velocity is a pace slightly faster than threshold, between your 10k and 5k race pace. You could hold it for about 30 to 40 minutes in a race. This session runs five repeats of 1200 m at that pace with 90 seconds of easy jogging.
Training at critical velocity sits between classic threshold runs and VO2max intervals. It pushes your aerobic system hard while keeping lactate under control, so you recover faster than from work at 5k pace. Six kilometers at this pace is a solid but repeatable workload.
It suits intermediate runners preparing for a 5k or 10k. Use it once a week in the build phase. To progress, shorten the jog to 60 seconds before you add a sixth repeat.
Tips
- If you have a recent 10k time, run slightly faster than that pace.
- Keep the recovery jog easy but continuous.
- Each repeat should feel strong, never all-out.
Origin
Critical velocity training was popularized in US coaching by Tom Schwartz.
Good for5k10k
Season phaseBuild