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RunThreshold

Daniels Cruise Intervals

5–6 × 1 mile at threshold, 60 s rest

Time
≈1h05
Hard
≈34:50
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard
Inspired by
Jack Daniels

What we typed

Warm up 15 min easy. 5 × (1 mi at threshold effort, 60 s rest). Note: 5–6 reps. Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
5×1.6 km

Rep

threshold effort; 5–6 reps

1.6 kmZ4

Rest

1 minZ1

Cool down

easy

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Threshold effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

3–4 × 1 mile, or 5 × 1 km with 60 seconds' rest.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. Workout of the Week: Rat-a-Tat 400s — Outside Run, 2021

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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