Explaining the Difference between Continuous Tempo and Cruise Intervals

Continuous tempo or cruise intervals: which one actually builds your threshold better? Runners throw these terms around constantly, but most training plans never explain the structural differences between them, why they create different physiological stress, or when one makes more sense than the other. That confusion often leads to workouts that miss the mark entirely.

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In this video, I wanted to break down the difference between Continuous Tempo and Cruise Intervals (often times referred to as "broken tempo" or "threshold repeats"), explain what each method is targeting, and show you how to decide which approach fits your current training cycle.

I also explain how I use both methods inside a 14-day structure with my athletes. You’ll see when I prefer Cruise Intervals, when I introduce longer continuous tempos, and how to alternate them strategically.

Lastly, I wanted to touch on the most common mistakes I see runners make, if you’ve ever finished a tempo session wondering whether you actually hit the right stimulus, this will help you clean that up.

Let's be clear, both approaches work. The key to utilizing them effectively is understanding when and why you use them so your tempo training actually drives adaptation instead of just creating fatigue.

If you’ve been following this training structure series, this builds on my previous videos covering easy pace, tempo pace, marathon pace, and interval work!

You can view those here: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMAvRjFYGkwSYDHcEwn4T6X

If this helps clarify your training, subscribe and let me know what race you’re building toward in the comments ⬇️⬇️⬇️

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About Me

I’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.

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Chapters
00:00 - Understanding Tempo Runs: Continuous vs. Cruise Intervals
09:30 - Physiological Insights: How Each Method Affects Performance
18:26 - Practical Applications: When to Use Each Method