Running · Threshold
DANIELS CRUISE INTERVALS
5–6 × 1 mile at threshold, 60 s rest
THE STORY
'Cruise intervals' is Jack Daniels's name for threshold-pace repeats with short recoveries — more quality running at threshold than one continuous tempo would allow.
Sources
- Workout of the Week: Rat-a-Tat 400s — Outside Run, 2021
WHAT IT TRAINS
Lactate threshold — the pace you could race for about an hour.
WHO IT'S FOR
Any runner training for 5K through the marathon. A reliable weekly threshold staple.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 025–6 × 1 mile at threshold effort (comfortably hard; you could say a few words).
- 03Rest 60 seconds between reps — stand or walk.
- 04Cool down 10 minutes.
SCALED VERSION
3–4 × 1 mile, or 5 × 1 km with 60 seconds' rest.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest · Inspired by Jack Daniels. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/daniels-cruise-intervals
WARMUP15 min
easy
INTERVAL1.6 km
threshold effort; 5–6 reps
REST1 min
COOLDOWN10 min
easy
RELATED WORKOUTS
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2 × 20 min Threshold
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1 h 15
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