Hi name, nice to see you buddy. Anyways, i am sorry if it came off as questioning your mental expenditure. I didn't mean it that way.
To actually answer your original post, I have used CV training in place of hard VO2 almost exclusively this year for my XC team. This is a NCAA D1 team, so the guys were training for 8k-10k, while the girls were getting ready for the 6k. I feel like it helped the men tremendously as it ended up being right in their race pace ranges.
The girls also benefited, but I found that they handled the opening mile of the race poorly with this training. The start of races almost shell-shocked them compared to the guys. They could close extremely well over the last 2k once they found their groove though. I ended up introducing a little 3kish pace stuff later in the year in the form of fartleks and it seemed to fix that problem (VO2 stuff).
This was my first year with this team and the improvement was pretty massive. Guys who were ~26:10ish runners became 24:40 guys on fair XC courses. Same guys running 33:30ish for 10k became 31:0X guys at regionals. Girls who were running 23:00 for 6k became 21:0X girls at the end of the season. So the improvement was pretty dramatic.
I think the best thing about these types of paced efforts is that they give similar benefits to how VO2 would effect the body, but the athletes can handle a large volume of them while feeling "refreshed" mentally and physically. Personally, I did this type of stuff without knowing it late into my final college days......and I went from being a 26:30 runner to eventually going 24:01 on not an easy XC course.
I say try this stuff out! You might find out you really like it. Definitely keep with some VO2 stuff though. If anything, you mentally will need to experience running hard and staying tough.
Critical Velocity (CV) Training
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Get your CV training here...
http://www.championshipproductions.com/cgi-bin/champ/p/Track-Field/Optimal-Training-for-Runners-2-Pack_TD-05074.html -
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Every pace has its share of adaptations. CV described as 40min race pace will be some faster than 1h threshold pace and some easier than 30min race pace such as 10k for a good runner.
I would call it an anaerobic threshold workout pushin the threshold but more aerobic power supporting faster running.
The length of the intervalls can be quite long and even a tempo at that pace is possible 20-25 min
I would use it to make variations to the workouts around 10k/threshold work. -
CV seems like a great way to transition from Threshold to VO2 workouts. Also, as a “warmup” for VO2 workouts. However is doing it every week really necessary? Especially during base training?
Something like this weekly over a 6 month cycle...
8 x 1k @ Threshold during 3 month base
8 x 1k @ CV for 1 month transition
3 x 1k @ CV + 5 x 1k @ VO2 for 2 months -
Sorry wrote:
CV seems like a great way to transition from Threshold to VO2 workouts. Also, as a “warmup” for VO2 workouts. However is doing it every week really necessary? Especially during base training?
Something like this weekly over a 6 month cycle...
8 x 1k @ Threshold during 3 month base
8 x 1k @ CV for 1 month transition
3 x 1k @ CV + 5 x 1k @ VO2 for 2 months
what kind of rest between reps? -
Canefis wrote:
Sorry wrote:
CV seems like a great way to transition from Threshold to VO2 workouts. Also, as a “warmup” for VO2 workouts. However is doing it every week really necessary? Especially during base training?
Something like this weekly over a 6 month cycle...
8 x 1k @ Threshold during 3 month base
8 x 1k @ CV for 1 month transition
3 x 1k @ CV + 5 x 1k @ VO2 for 2 months
what kind of rest between reps?
About a minute for the Threshold and CV but 1-3 minutes for the VO2 -
Sorry wrote:
Canefis wrote:
Sorry wrote:
CV seems like a great way to transition from Threshold to VO2 workouts. Also, as a “warmup” for VO2 workouts. However is doing it every week really necessary? Especially during base training?
Something like this weekly over a 6 month cycle...
8 x 1k @ Threshold during 3 month base
8 x 1k @ CV for 1 month transition
3 x 1k @ CV + 5 x 1k @ VO2 for 2 months
what kind of rest between reps?
About a minute for the Threshold and CV but 1-3 minutes for the VO2
Mcmillan suggest more rest for 10K workouts, can somebody explain to me? -
Sorry wrote:
CV seems like a great way to transition from Threshold to VO2 workouts. Also, as a “warmup” for VO2 workouts. However is doing it every week really necessary? Especially during base training?
Something like this weekly over a 6 month cycle...
8 x 1k @ Threshold during 3 month base
8 x 1k @ CV for 1 month transition
3 x 1k @ CV + 5 x 1k @ VO2 for 2 months
The question is why not do it every week? What are you worried about? The whole point of CV pace is that it is easily tolerable and you can crank it out week after week. And it is easy enough that you can do a threshold workout earlier in the week.
And obviously you can mix stuff up. Maybe in your base you go 5 threshold workouts, 3 CV, and 1 VO2. and then the last 3 months you go 2 threshold, 6 cv, 4 vo2. Or any of a number of variations. -
Canefis wrote:
Mcmillan suggest more rest for 10K workouts, can somebody explain to me?
Why not ask him? Aren't you paying for his coaching?
