TRAIN LIKE A TINMAN

Want to try Critical Velocity training? Schwartz recommends this workout geared toward a recreational runner with a 22:00 5K time. (For a different pace, use the calculator on his website, runfastcoach. com.) Add it once a week to your training plan

Warm up at an easy pace

5 x 1km at Critical Velocity (CV = 4:30/ km, which is 7:14.52/ mile pace), jog 200m recoveries

5 x 200m cut-downs starting at 5K race effort and ending at 800m race effort (jog 100m recoveries) 10-20-minute slow cooldown