Doing 1200m cruise intervals at threshold with 1 min jog recovery

Seems redundant to do the cruise intervals and the 20' tempo every week. Instead, do one of those two workouts weekly. The second workout of the week should be something quicker like hill reps or track work; or, if you're training for a marathon or half, a longer tempo might make more sense.

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Terrible effort

Agree that hill work would be a better alternative. Given where the OP is in the training cycle, I am not sure a track session is the best option (although it might be a good idea depending on other factors).

OP, a good rule of thumb is 1 minute of rest for every 5 minutes at threshold pace. I am not sure what your threshold pace is, but 1200s may not get you to 5:00, or might just get you there. I tend to have my athletes who are at say 7:00 pace do full miles, then increase the rest to :75 to make up for the amount of time over that 5:00 threshold. That ration is not exactly 5:1, but it comes close enough. I would also advocate that you try to make your 1 minute to :75 of recovery passive rest as jogging during that period will clear the lactic acid more than standing will (which doesn't allow for as much build up over the course of the workout, and thus results in less adaptation).

A very good workout my runners do often! But instead of fixed 1 min rec it`s better to wait until heartrate= 120 bpm. But as another comment here.....don`t do the tempo 20 min then the same week.... Just an example from my world class runners ,12 x1200m at 3.21- 3.24 min rec= 120 bpm.

Swedish Pro Wizard

43ty8g wrote:

Seems redundant to do the cruise intervals and the 20' tempo every week. Instead, do one of those two workouts weekly. The second workout of the week should be something quicker like hill reps or track work; or, if you're training for a marathon or half, a longer tempo might make more sense.

I would at least move in the direction outlined above as you progress through your base period. If you're going to double up on any kind of workout, tempo pace running is probably the thing to double up on, but I would eventually move toward doing either a tempo or cruise intervals, and then making the second workout something a bit faster.

Maybe start with a tempo and cruise intervals every week, then just make the repeats faster and the tempo run longer as you progress.

There's not a lot of hills where I live. I'm pretty slow as it is given how hot and humid it's been here in S.Fla. I've gotten to about 55 mpw (occasionally tapping 60mpw) mostly on easy runs and my long runs with one tempo a week. Was just curious to hear what others think about adding in an additional threshold day in the week.

There is no threshold, and the term 'aerobic base' is similarly simplistic and outdated thinking. Cruise intervals are just organized fartleks, decent, get the lead out running, no magical one size fits all relative pace.

1200s w 1' - 1.5' rest, RPE somewhat hard to hard is a fine workout provided you adjust the other training properly and this requires flexibility, not rigidity.

All the runners I have coached in 2 years time (about 100) proves that you are wrong! In fact magical one size fits all relative pace! There is instead nothing that can be told to be "organized fartlek".....because that is simply intervals and not fartlek. :)

Ok maybe I'll do this instead.

In place of the 1200m cruise intervals at LT pace, I'll swap it for 4 to 5x 1200m at estimated current 10k pace and keep the 20 min tempo day still?

I've got to agree with most other posters - cruise 1200's w/ 1 min recovery is a great workout, but pretty similar to a 20 min tempo. It's basically a tempo with short breaks built in to allow you to run a bit faster than normal tempo pace. Alternating tempo one week, cruise intervals the next during a base/build phase sounds like a better plan.

Instead, I'd build in one 'neuro-muscular' effort every one to two weeks - something fast enough to "keep in touch with" your speed, and to increase efficiency, but at a low enough volume and with enough rest to not generate much cumulative fatigue. I like 3x(4x200) at faster than 5k pace with 400 walk/jog recovery, 5 min walk/jog between sets, or 3x4(15-20 sec. hills) structured the same way. You can do this on pretty small hills - I've done this on highway overpasses, indoor parking garage ramps, etc.

The other thing I like to build in is what McMillan calls "fast-finish long runs," pushing the last 1/3 to 1/5 of your longest run of the week. The pace might not even get down to true tempo pace, and if it does, it would only be for the last half mile or so. It's a pretty tough workout mentally and physically, but for me at least leaves me feeling pretty good the next day. If you want to progress to getting some more faster running into your week, that could be a good way to do it.

A very good comment! I agree..... :)

I also use the "fast-finish long run principle". :)

Mzungo Pro Wizard

Troll meter wrote:

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Not a good solution... :) The 1200 cruise intervals or the 20 min tempo run per week is Pro-stuff! I promise..... :) Put in another workout also ,at maxVO2 -pace instead.f.ex 12-20 x 400m at maxVO2-pace.

Kenya`s best friend

I think you really need to consider where he is in his training cycle before deciding that vo2max work needs to be added.

No....actually not ......as Einstein told "All is relative.."......if he finds his exact pace there is just a benefit..... :)

Been "building base" for about 10wks straight. Only did a handful of 5k or faster paced running in this time. I was going to keep on the path I've been on for another 4 or 8wks before I start up a 12wk goal race plan.

idiot alert wrote:

Troll meter wrote:

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Terrible effort

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COACH J.S å ä ö wrote:

A very good workout my runners do often! But instead of fixed 1 min rec it`s better to wait until heartrate= 120 bpm. But as another comment here.....don`t do the tempo 20 min then the same week.... Just an example from my world class runners ,12 x1200m at 3.21- 3.24 min rec= 120 bpm.

Swedish Pro Wizard

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