Am a new coach and I haven't found much on cruise intervals. Is this something that would be a good idea for summer training? They are obviously slower than regular race pace intervals, so will this help or hurt them for the fall? Thanks.
Am a new coach and I haven't found much on cruise intervals. Is this something that would be a good idea for summer training? They are obviously slower than regular race pace intervals, so will this help or hurt them for the fall? Thanks.
Yes you can use cruise interval during summer training and then sharpen up with faster stuff during the fall season.
One of my favorite work-outs is hard/easy or on/off 1/2 miles.
Normal warm-up
2-3 miles 1/2 20 sec faster than steady state effort followed by 1/2 20 sec slower than steady state effort
example: steady state pace = 7 min / mile
hard or on 1/2 @ 3:10 easy or off 1/2 @ 3:50
normal cool-down
Good luck! Let us know if you have any other questions.
Cruise intervals are also a nice way to transition high school athletes into the sustained effort needed for a tempo run. Just keep them controlled.
In early summer, or for younger runners on our team, we would do 4-8X800 with 1' rest at tempo pace. After that, we would transition to 4-6x1,000m, until we could handle a full tempo on the road.
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