Steady-state vs Tempo vs Cruise-interval

The terms “steady-state pace,” “tempo pace,” and “cruise-interval pace” are often used in the context of running and other endurance activities to describe different levels of intensity. However, it’s important to note that there can be some variability in the exact definitions depending on the source. Here’s a general overview:

  1. Steady-State Pace:
    • Definition: Steady-state pace refers to a moderate and sustainable effort level where you can maintain a consistent pace for an extended period. It is typically below your lactate threshold, the point at which lactic acid begins to accumulate in the muscles.
    • Purpose: This pace is often used for longer, aerobic workouts and helps improve your cardiovascular endurance. It allows you to build a strong aerobic base without accumulating excessive fatigue.
  2. Tempo Pace:
    • Definition: Tempo pace, also known as threshold pace, is a faster pace than steady-state but still below your maximum effort level. It is generally the pace at which your body begins to accumulate lactic acid, but you can sustain it for a longer duration.
    • Purpose: Tempo runs are designed to improve your lactate threshold, the point at which your body’s production of lactate exceeds its ability to clear it. By training at or just below this threshold, you can increase your ability to run at faster paces without fatiguing as quickly.
  3. Cruise-Interval Pace:
    • Definition: Cruise-interval pace is often associated with interval training. It is a fast pace that you can sustain for shorter intervals, typically ranging from 2 to 10 minutes, followed by periods of rest or lower-intensity activity.
    • Purpose: Cruise intervals help improve your anaerobic capacity and increase your ability to run at faster speeds. The rest intervals allow for partial recovery, enabling you to maintain a higher intensity during the work intervals.

It’s important to note that individual fitness levels and goals can influence the exact paces for each category. Also, terminology might vary among coaches and training plans. To apply these concepts to your training, it’s recommended to determine your personal paces based on factors like your current fitness level, recent race performances, or physiological testing. Consulting with a coach or experienced runner can provide personalized guidance.