CVs (Critical Velocity)

This workout is a test of discipline! Made famous by the Tin Man Elite group, it's one of those workouts that works all the time, on all surfaces, no matter how you feel.

Before starting the workout - make a super sensible decision - if your 10K PB is 60mins - you shouldn't be targeting 6min-K pace - consider: how am I feeling today? How has the last couple of weeks of training been? What are the conditions like? What sort of location have a I chosen?

Set a pace target - stick to it throughout rep one and consider - is this a pace I can hold for the rest of the workout or could I speed up or do I need to slow down.

This workout is about being in control throughout - you want to finish the last rep feeling as though you could do another one.

With the recoveries - again, find what works for you - a slow jog, a walk or what I do is a mix of the two: I'll walk for 30 seconds, slow jog 30 seconds and then start to run with purpose through the last 30secs making sure I'm good to go into the next effort

Some more nerdy info: https://www.fastrunning.com/training/performance/critical-velocity-training/29956

Example of the workout:

https://www.strava.com/activities/7194074008