Cruise Intervals 2 x 3 Miles
Two 3 mile repeats at threshold pace with a three minute jog, long cruise intervals for experienced runners late in a 10k or half marathon build.
- Duration
- 1 h 16 minestimated
- Distance
- 15.5 kmestimated
- Effort
- 107
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalThreshold Threshold, 3 miles even | 4828 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold Threshold, hold the pace | 4828 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Long cruise intervals stretch threshold running close to its practical limit. You run two repeats of three miles, about 4.8 km each, at threshold pace with three minutes of easy jogging between them. Each repeat lasts about 18 to 25 minutes for experienced runners.
Coach Jack Daniels uses long cruise intervals like these late in a training block, once shorter repeats feel comfortable. The session builds the ability to hold a strong, even pace for a long time and is a sound check of threshold fitness before a half marathon. Stay relaxed and run by rhythm, since a pace slightly too fast costs a lot over three miles.
It is for experienced runners with 60 km or more per week who handle 5 x 1600 m cruise intervals. Use it every two to three weeks in the build or peak phase. Plan an easy day before and after.
Tips
- Start each repeat at the slower end of the threshold range.
- Check your pace after each mile of a repeat.
- Drink during the jog if it is warm.
Origin
Cruise intervals are described by coach Jack Daniels in Daniels' Running Formula.
Good for10kHalf marathon
Season phaseBuildPeak