Cruise Intervals 3 x 1600 m
Three 1600 m repeats at threshold pace with one minute jogs, an introduction to the cruise interval format described by Jack Daniels.
- Duration
- 50 minestimated
- Distance
- 9.7 kmestimated
- Effort
- 65
- Level
- Beginner
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, controlled | 1600 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Cruise intervals are repeats at threshold pace with short recoveries, a format made popular by coach Jack Daniels. This beginner version uses three repeats of 1600 m, about four laps of a track, with one minute of easy jogging after each one.
The short break keeps the session close to a continuous threshold run while making it easier to hold the pace. You train lactate clearance and pace judgment at an effort you could hold for about an hour in a race. Each repeat should be run at the same speed, and none of them should feel like a race.
It suits runners who have done a few tempo runs and want measured threshold work. Use it once a week in the base or build phase. When three repeats feel comfortable, add a fourth and later a fifth.
Tips
- Run each repeat within a few seconds of your target time.
- Keep the jog moving for the full minute.
- Stop after three repeats even if you feel fresh.
Origin
Cruise intervals are described by coach Jack Daniels in Daniels' Running Formula.
Good for5k10kHalf marathon
Season phaseBaseBuild