1. What is Critical Velocity in Running?

Definition: Critical Velocity (CV) is the running speed that can be sustained for a prolonged period without exhaustion, representing the boundary between heavy and severe exercise intensity.

Purpose: It helps runners and coaches determine optimal training paces for endurance development and race pacing strategies.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( CV \) — Critical velocity (meters/second)
• \( D2 \) — Longer distance (meters)
• \( D1 \) — Shorter distance (meters)
• \( T2 \) — Time for D2 (seconds)
• \( T1 \) — Time for D1 (seconds)

Explanation: The difference in distances is divided by the difference in times to determine the sustainable running velocity.

3. Importance of Critical Velocity

Details: CV helps determine:

• Optimal training intensities for endurance development
• Race pace strategies for distances between 3K and marathon
• Individualized training zones
• Fitness progression over time

4. Using the Calculator

Tips:

• Use recent race results or time trials for accurate calculations
• Typical distance pairs: 1500m/5K, 3K/10K, 5K/Half-marathon
• All values must be > 0 and D2 > D1, T2 > T1

5. Frequently Asked Questions (FAQ)

Q1: How does CV differ from lactate threshold?
A: CV is slightly faster than lactate threshold pace and represents a sustainable pace for about 30-40 minutes.

Q2: What's a good CV for different runner levels?
A: Elite runners: 5.5-6.5 m/s, Recreational: 3.5-4.5 m/s, Beginners: 2.5-3.5 m/s.

Q3: How often should I test my CV?
A: Every 4-6 weeks to track progress and adjust training paces.

Q4: Can I use miles instead of meters?
A: Yes, but be consistent (use miles for all distances and convert times accordingly).

Q5: How should I train at my CV pace?
A: Typical workouts include 4-6 x 1000m at CV with 1:1 work:rest ratio.