14:58 guy and I've been doing 5-6 mile tempos at about 5:20 pace on average. When I tried to do 5xmile with 1 minute rest I could only average about 5:15.
Any body else have a similar experience? How much faster should these be than my tempo pace?
Thanks for the help
you cant answer that question because the word tempo doesnt mean anything unless you assign a physiological standard to it.
Do you want your LT, AT, VO2, CV?
What was the effort level on the 5-6 milers compared to the 5x1 mile?
Both were lactate threshold workouts and similar efforts. I was just wondering if you are supposed to be able to run much faster for the repeat miles or if a 1 minute rest prevents you from really doing that. Those who do cruise intervals please help.
If they are supposed to be faster would you magically be able to do them faster?
The short recovery periods in between cruise intervals are meant to serve more as a mental break than a physiological break. Therefore, it makes sense that you wouldn't be able to run the cruise intervals much faster. Jack Daniels advises that the pace for cruise intervals is the same pace that you would use for your tempo runs.
I personally have noticed that it feels easier to do a higher volume of lactate threshold work using cruise intervals rather than a sustained tempo run. However, I agree that it is not much easier to run at a faster pace with a 5 to 1 work to rest ratio.
Hank Moody wrote:
Both were lactate threshold workouts and similar efforts. I was just wondering if you are supposed to be able to run much faster for the repeat miles or if a 1 minute rest prevents you from really doing that. Those who do cruise intervals please help.
When I do cruise intervals and tempo runs, I match up pretty well with Daniels' and McMillan's recommendations.
For you, a 14:58 5k guy, Daniels recommends the following:
20-minute tempo run: 5:13 pace
Cruise intervals: 5:13 pace
5.5 mile tempo run: 5:20 pace
6.5 mile tempo run: 5:22 pace
So, cruise is 7-9 seonds per mile faster than your 5-6 mile tempo run. Interesting that your tempo run pace match his suggestions exactly.
I think the idea of the cruise intervals is that you can often achieve a bit more volume versus a continuous tempo run. So, you could thoretically alternate weeks of: 5-6 mile tempo run at 5:20; 6-8 miles of mile cruise intervals at 5:13 pace.
That is about right! mentally, gives you a brake by taking a minute rest And, also allows Lactate levels not to accumulate as rapidly as a lactate threshold run. It is good that you were able to get more volume out of the workout by taking a minute break. Try building up to 6 x 1 mile cruise intervals and keep it between 515 to 520 for a few weeks to allow for optimal adaptation..
Best wishes
Thanks guys. Great help
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