explain/define "cruise intervals" for me...

This is verbatim from "Daniels' Running Formula":

"Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it's important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time. For example, when doing cruise-interval miles the rest between runs is usually 1 minute; between 2-mile repeats, a 2-minute rest is appropriate."

Emphases mine. Sorry for any typos.

Since you're running at threshold pace, it's an easier workout. Depending on how you structure them into your program, it could mean it's a simple break from the monotony of typical threshold runs, it could allow a bit more rest than the average threshold run, you can do them before starting full-on threshold runs as a way to bridge the gap after an extended period of base training, or other ways as well.

12 400s at 10k pace with 200 jog is a not much of a workout. For example, blow that up out of proportion - 3x1600 @ 10k pace, 800 jog in between each. You can't do this for every workout and have it equivocate, but more often than not you can get some sense of the workout from doing this.

An example of a cruise interval workout would be 5 minutes threshold pace, 1 minute rest, 10 minutes threshold pace, 2 minutes rest, 10 minutes threshold pace, 2 minutes rest, 5 minutes threshold pace. Depending on the ability of the athletes you are training, this could also be broken down into something similar to 1200/2400/2400/1200 (for a total of 4.5 miles at tempo pace), rather than a straight 30 minute threshold run.

The word cruise implies a medium pace, the word interval refers to the recovery period between the hard efforts.

So I would say cruise intervals are interval sessions of fast efforts with a recovery somewhat faster than jogging. The session can be as hard as you want it to be, it doesn't have to be harder than any other session.

The main benefit is that you are doing something different from regular interval training it is less structured so you can go as you feel. It's good to have a mixture of structured and non stuctured training.

I wouldn't want to try to explain the phsiological benefits that would be impossible.

8-10 x mile with 1:00 rest

4-5 x 2 mile with 2:00 rest

Look up some of the Hanson's training...3 x 3 miles, 2 x 4 miles, 2 x 6 miles....those are basically "cruise intervals".

The rest is so minimal that you never really get anything remotely close to a full recovery. So it's like a 10 mile hard run stopping a few times to tie your shoe or take a dump...:)

Alan

I always thought the point of cruise intervals was so that you could do a greater volume.

So...4 mile tempo vs. 8x1000 cruise intervals - the cruise intervals allow you to run an extra mile at that pace.

obvious guy wrote:

I always thought the point of cruise intervals was so that you could do a greater volume.

So...4 mile tempo vs. 8x1000 cruise intervals - the cruise intervals allow you to run an extra mile at that pace.

This is precisely what Daniels says. Remember, Daniels says that ~20 minutes is the ideal length for a tempo run at threshold pace, which is defined as the pace a person could maintain in a race of 50-60mins' duration. (He has charts, etc., for longer tempo runs at slightly sub-threshold paces.) Only for a limited number of high-level athletes does he prescribe more than this 20mins in a single training session.

Using short intervals of rest, however, it's possible to get more volume at threshold pace in a given session. The max, he says, should probably be about 10% of one's weekly mileage, with an upper limit of 15k/10M/60min and a lower bound of 6k/4M/30min.

Hence the single 20min workbout develops the ability to concentrate and maintain over a good stretch of time, while the cruise intervals allow more total time at that same threshold pace. Two workouts, somewhat different benefits, same pace.

A slightly different approach is to the the heart rate monitor.

I pick my cruise interval distance, say 1000 meters, and run it gradually working my HR up to 85-90% of max.

When I complete the rep I let my HR come back down to 70% of max and then begin the next one. Eventually as you become fitter the interval will shorten, your recovery will be faster and the time of the rep will become faster.

This takes time (weeks..months) but if they are working this is exactly what will happen.

I am not saying this the way. It is just one way.

thanks for the help folks I guess my confusion was I interpreted cruise intervals to be shorter intervals (spurred by the new workout wednesday on flotrack but they had the "hammer" intervals interspersed)

thanks for the help

hmmmmmm wrote:

thanks for the help folks I guess my confusion was I interpreted cruise intervals to be shorter intervals (spurred by the new workout wednesday on flotrack but they had the "hammer" intervals interspersed)

thanks for the help

I think that you're asking about cruise REPS rather than cruise INTERVALS. They're two separate - yet similar - types of repeated runs & Daniels touches on both in his book. If I had it here with me I'd attempt to explain in more detail.

Maybe someone else can chime in...?

So did JD coin the term Cruise Intervals?

What is the name of the type of training I was refering to?:

I always thought cruise intervals were faster then tempo pace-stuff like 3X1000m @mile pace, 3X1500m @ 3000m pace or 3X2000m @ 5k pace with long recoveries. They are more of a sharpening workout, and are a big confidence boost when completed.

Now that we've got this concept cleared right up, let's talk about tempo runs.

i made a similar post in another thread - everyone seems to have a different definition for what "cruise intervals" "aerobic" "anaerobic" "threshold" "VO2Max repeats" etc. mean - if everyone has a different definition, then the words and concepts really have no meaning. overwhelmingly, there is ignorance and lack of agreement on what particular terms mean. this contributes to the obvious poor understanding of training concepts. ... for this reason, i am a big fan of "The Summer of Malmo" because it is basic and simple.

what would this workout be considered:

12x400 meters at 72 sec. (slower than 5k, faster than 10k pace) w/ approx. 20 seconds recovery

It seems to not fit into the cruise interval definition given by Daniels, yet it seems to be at a "threshold"-type pace

I recall Antonio Cabral making a case for doing 400m reps at 10K pace with 100m active (partial) recovery, for aerobic development.

Daniels did popularize the "Cruise Interval" workout, and I have never heard of "Cruise REPS".

I prefer Greg McMillan's description of the different kinds of workouts to develop stamina (http://www.mcmillanrunning.com/training4.htm):

Stamina Workouts

Stamina workouts introduce steady, medium-paced running into your program and mimic many common race distances of runners - half marathon, 15K, 10K and 8K. The goal is to develop your ability to run a steady pace for long periods of time. Specifically, you increase your lactate threshold pace which leads to faster race times. The challenge with each of the four types of Stamina workouts is to keep from running too fast. These are moderate efforts and running faster does little but shorten the amount of time that you are in the correct zone. It's much better with Stamina workouts to challenge yourself to go longer at a given pace than faster. I also find that its beneficial to do these workouts without a watch. Go by effort. Learn your body.

Steady-State Runs

Steady-state runs were once a staple in the training programs of U.S. distance runners but somehow fell out of favor. Runners now seem to have only two speeds, slow and fast - no in-between. But the steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase (see Lecture 5). The appropriate pace range for steady-state runs is between your 30K and half-marathon race pace. Your heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.

These are pretty tough efforts not because of the pace but because of the duration of running so be prepared to increase your concentration to stay on pace and to take a good recovery day afterwards in order to reap the full benefits. Begin with shorter steady-state runs of 25 minutes at 30K race pace and build to one hour runs at 30K pace with shorter (25- to 45-minute) steady-state runs at half-marathon pace.

Unlike the three Endurance workouts discussed above, steady-state runs are the first workouts that require a warm-up. For all the remaining workouts, you should begin the run with 10 to 20 minutes at an easy pace. Following this warm-up (which may also include stretching and faster "strides"), you can proceed into the continuous steady-state run.

Tempo Runs

Tempo runs are slightly more intense than steady-state runs and are designed to increase your stamina. As the name suggests, you really improve your running tempo or rhythm with these workouts. They last between 15 and 30 minutes and are run between your 12K and half-marathon race pace. Tempo runs are meant to be "comfortably hard" so don't push the pace. Your heart rate will likely be between 85 and 90% of max.

Like the steady-state run, tempo runs are continuous efforts but you must preface them with a thorough warm-up.

Tempo Intervals

Tempo Intervals are like fast tempo runs broken into two to four repeats with relatively short recovery jogs. The appropriate race paces for tempo intervals are 10K to 15K race pace and they should last between eight and fifteen minutes. Unlike the previous workouts, Tempo Intervals are the first workouts to allow for a recovery jog between hard efforts. In this case, you jog two to five minutes between each repeat then start the next one.

A tempo interval workout that I've had particular success with is two (or three) times two miles at 10K race pace effort with three minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 10K race. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes. Do this workout seven to 14 days before your next 10K.

Cruise Intervals

The Cruise Interval workout was popularized by the running coach, Jack Daniels. They, like the other Stamina workouts, are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and the pace is between 8K and 12K. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You'll probably find that it's easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.

Example:

For a 35:00 10K runner, these are approximate paces for the different workouts:

Stamina Workouts

Steady-State Runs: 5:57 to 6:07 /mi (3:42 to 3:48 /km)

Tempo Runs: 5:42 to 5:57 /mi (3:33 to 3:42 /km)

Tempo Intervals: 5:37 to 5:49 /mi (3:30 to 3:37 /km)

Cruise Intervals:

(mile) 5:35 to 5:42

(1200m) 4:10 to 4:15

(1000m) 3:28 to 3:33

(800m) 2:46 to 2:50

(600m) 2:05 to 2:08

(400m) 1:23 to 1:25

mother clucker wrote:

i made a similar post in another thread - everyone seems to have a different definition for what "cruise intervals" "aerobic" "anaerobic" "threshold" "VO2Max repeats" etc. mean - if everyone has a different definition, then the words and concepts really have no meaning. overwhelmingly, there is ignorance and lack of agreement on what particular terms mean. this contributes to the obvious poor understanding of training concepts. ... for this reason, i am a big fan of "The Summer of Malmo" because it is basic and simple.

But what is the point of basic and simple explanations when we can over complicate things and use big words to impress the impressionable?

googler wrote:

what would this workout be considered:

12x400 meters at 72 sec. (slower than 5k, faster than 10k pace) w/ approx. 20 seconds recovery

It seems to not fit into the cruise interval definition given by Daniels, yet it seems to be at a "threshold"-type pace

Are you asking me? I guess I'd call it 1:15 on, 20s off.

Let me respectfully disagree.I am all for simplicity, but I don't agree that the range of definitions are as chaotic as you describe. Of course the words and concepts have meaning, and there is no overwhelming lack of agreement -- just some minor differences of opinions or viewpoints.As far as I know, "Cruise Intervals" is a "Daniels" term, so DRF should be considered the definitive reference.I like "The Summer of Malmo" too.

mother clucker wrote:

i made a similar post in another thread - everyone seems to have a different definition for what "cruise intervals" "aerobic" "anaerobic" "threshold" "VO2Max repeats" etc. mean - if everyone has a different definition, then the words and concepts really have no meaning. overwhelmingly, there is ignorance and lack of agreement on what particular terms mean. this contributes to the obvious poor understanding of training concepts. ... for this reason, i am a big fan of "The Summer of Malmo" because it is basic and simple.

I don't know, training maybe? ;-)

misunderstood wrote:

But what is the point of basic and simple explanations when we can over complicate things and use big words to impress the impressionable?