The critical power run is one of the absolute most effective means of improving your running conditioning and VO2 Max in the shortest time possible. The exercise is straightforward and brutal if done properly but the rewards are well worth it if you stick with them.

The critical power run is one of the absolute most effective means of improving your running conditioning and VO2 Max in the shortest time possible. The exercise is straightforward and brutal if done properly but the rewards are well worth it if you stick with them.

Critical power runs work like this: You run as far and as fast as you possibly can for 2 minutes. Stop. Rest for 4 minutes. That is one repetition. Now do that 6-8 times. That is all there is to it.

The routine is very simple, but to do them properly you have to really push yourself on each of the 2 minute sprints, otherwise you are missing the point of the run. Jogging is not an option (unless you are so gassed you can’t move any faster)! If you are just getting started training after a lay off or just new to it in general you might consider starting with just 4 reps and working your way up to the 6-8 reps.

You can do variations on this basic exercise, but the general rule of thumb is to have 2x the rest to work (e.g. you could run for 3 minutes and rest for 6, etc.). Performing these runs twice a week is all you will need (or can probably handle) to greatly increase your running ability. Aside from sprint work, these could legitimately be the only type of running that you do to get in great condition.