Notes-Critical-Velocity-Repetition-Training-Run-Zone.doc - BEACON HILL STRIDERS RESOURCE CENTRE BEACON HILL STRIDERS Resource Centre Notes \u201cCritical

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BEACON HILL STRIDERS: RESOURCE CENTRE BEACON HILL STRIDERS: Resource Centre Notes: “Critical Velocity” Repetitions The following “quotes” are from the ‘Forum’ on the Run Zone website (see: ). Run Zone is the website of American running coach Thomas Schwartz , commonly known as TINMAN (see: ). I find that TINMAN’s philosophy is very close to mine, and I have adopted & assimilated many of his ideas as my coaching has developed. The successes achieved by members of my training group Beacon Hill Striders (see: ) can in part be attributed to the influence of Tom Schwartz (amongst other coaching notables: Arthur Lydiard, Percy Cerutty, Renato Canova, & Brad Hudson) This particular set of notes focuses on ‘Critical Velocity’ Repetition Training . Sections highlighted are my emphasis. Should you wish to discuss any of the points highlighted here, just e-mail me at: [email protected] Critical Velocity (CV): Definition ‘CV means critical velocity (though I originally called it critical value) pace. I called it that because the number I created met the statistical criteria set for success. Anyway, think of it as being just above what a coach like Jack Daniels calls "Tempo" and many other coaches call LT. .... CV is set at exactly the equivalent pace you can run in a 42 minute race, with allowance for about 3 minutes on either side of it, to be effective. I've set it at 90.5% of equivalent VO2 max velocity, or what I call MA pace- meaning maximum aerobic pace. .... As a general rule, if you want a simple way to estimate CV without having my chart in front of you, just add 10 seconds per km to your current, not goal, 5k pace, and that is CV. .... About using CV, I recommend that you use 2 minutes of recovery between each 1k run at CV pace, during Base Training, and 1 minute of recovery between CV intervals during racing season. Runners who are experienced can use 1 minute of jogging between reps, year- round. ... The amount of CV you should do depends, primarily, upon your performance level. Secondarily it depends upon your weekly training volume (mileage). Always start with a thorough warm up . That means no less than 15-20 minutes of running if it is cold or moderate in temperature outside and 10-15 minutes when it is hot outside. I do suggest, also, that you run 4 or 5 x 30 seconds or about 150m (in your case) at about 5k pace, jogging 1 minute between each, at the end of your warm up before starting the CV intervals. Do a good cool down too- about 10-20 minutes, depending upon the weather and time. Please don't skip the cool down. ... If you use CV intervals once a week for a month, you'll figure out what that effort feels like. Then, you can run on unmeasured courses, if you so desire. It would be good, however, to return to a measured course at least every 3 weeks to verify that your perceived effort matches the CV pace you know is for real.’ ‘Critical Velocity, which is the pace you can sustain for approximately a 42.5 minute race effort. I
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