[hlnx1]

Threshold work does not have to be one continuous block. Cruise intervals, a format popularised by Jack Daniels, split it into reps at threshold pace with short recoveries.

• A typical session: 3-5 reps of 5-10 minutes at threshold pace, with about 1 minute of easy jogging between
• The short breaks let you accumulate more total threshold time than a single continuous run, often with less fatigue
• A continuous tempo is more race-specific and trains the ability to sustain discomfort
• Many plans use both: cruise intervals earlier in a block, longer continuous efforts closer to a half marathon or marathon

Background reading: heart rate zones, the 5-zone system.

Which version do you find easier to pace well?

[hlnx1]

A useful rule: the pace of cruise intervals should be the same as the continuous tempo, not faster. The breaks are there to extend the session, not to speed it up. If the reps creep towards 10K pace, the session has changed character.

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