I just started doing CV workouts as a high school athlete. I am doing about 50-55 miles per week and peak at 60-65 miles per week. I ran low 16 5k, 3200m in 9:40’s. My daily training pace is 6:55 and my threshold pace is 5:45, V02 max pace is 5:00 pace.
The workout is 20min warmup, 6x800m with 2 min jog recovery, 10 min cool down. The 800s are at 2:45.
I was just wondering if anyone has a had major success doing CV workouts and seen major improvements in times.
You're doing very well - keep up the good work!
But the fact of the matter is that at your age, any consistent training, whether it be CV focused, v02 max focused, etc. is going to get you to improve a lot over a 2-4 year period.
Congrats, you did a fairly easy workout and described it using a buzzword.
2:45 is substantially slower than your CV pace as prescribed by Tinman. For a low-16/9:40 3200, your CV pace should be 2:38-2:34 for an 800, although I question doing such short CV intervals.
CV workouts are a good way for HS athletes to develop endurance.
I’ve used it on more experienced athletes. While it we had success and got them fitter, some more specific work on both ends of the spectrum of speed and endurance would have probably been beneficial. For example, For whatever reason it seemed to work best for 3k, but didn’t translate as well to 5k or 1500 as much. So I would encourage you to make sure you have some workouts devoted to turnover work at your goal race. That could look like 10-20 x 200 at 3k/mile pace or a mix of 400-1000 reps at 5k pace. I like tinman’s stuff, but I think training would be better with a little more variety. Instead of having to hit CV pace every week or every other week, you could get similar benefits while working other paces.
Also, for fun and because it develops racing ability, throw in some change of pace work. There’s a world of improved performance with that stuff. It’s not a very popular topic, maybe because it’s more unknown and practiced by coaches and there’s not much research on it.
Keep up the good work. Have fun with it.
Your easy pace is too fast. Should be in the 7'20-8'20 range and even slower on recovery days.
I have no experience with CV but your workout looks too easy.
6-8x1000 around 3'25 seems good
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
2024 College Track & Field Open Coaching Positions Discussion
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.