[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-cruise-intervals":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":16,"content":20,"facts":188,"blocks":349,"related":364},"running-cruise-intervals","running","threshold","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Cruise intervals course à pied : 6 × 5 min seuil","Les cruise intervals de Daniels en course à pied : 6 × 5 min à allure seuil, 1 min de marche entre deux. Allures pour une VMA de 14 à 18 km\u002Fh. 1 h en tout.",[15],"gps_watch",[17],{"citation":18,"url":19},"Daniels J., Daniels' Running Formula, Human Kinetics",null,{"h1":21,"summary":22,"purpose":33,"execution":69,"feel":91,"mistakes":98,"not_for":135,"faq":142,"evidence":179},"Cruise intervals en course à pied (6 × 5 min au seuil)",{"type":23,"children":24},"root",[25],{"type":26,"tag":27,"props":28,"children":29},"element","p",{},[30],{"type":31,"value":32},"text","Les cruise intervals en course à pied : 6 blocs de 5 minutes à allure seuil, 87–91 % de ta VMA, avec 1 minute de marche entre chaque. 30 minutes au seuil en 1 heure de séance, plus faciles à tenir qu'un tempo continu de même durée.",{"adaptation":34,"for_whom":46,"when":62},{"type":23,"children":35},[36,41],{"type":26,"tag":27,"props":37,"children":38},{},[39],{"type":31,"value":40},"Comme le tempo run, les cruise intervals repoussent l'allure que tu peux tenir longtemps, celle de ton seuil. La différence est dans le découpage : en coupant 30 minutes au seuil en six blocs, tu en cumules plus qu'en continu, avec beaucoup moins de fatigue mentale. La minute de pause te remet les idées en place sans te laisser récupérer complètement : ton souffle et ton cœur restent hauts d'un bloc à l'autre.",{"type":26,"tag":27,"props":42,"children":43},{},[44],{"type":31,"value":45},"C'est l'idée de Jack Daniels : des répétitions à allure T, son allure seuil, avec un rapport effort\u002Frécup d'environ 5 pour 1. Selon un résumé secondaire de son livre, ce format permet de cumuler au moins 30 minutes au seuil à qui sait en tenir 20 en continu.",{"type":23,"children":47},[48],{"type":26,"tag":27,"props":49,"children":50},{},[51,53,60],{"type":31,"value":52},"Les coureurs du 10 km au marathon, y compris ceux qui ne tiennent pas encore 20 minutes continues au seuil : c'est même pour eux que le format est intéressant. Il te faut quelques semaines de footing régulier derrière toi, et une VMA mesurée récemment pour caler l'allure. Quand les blocs passent bien, le ",{"type":26,"tag":54,"props":55,"children":57},"a",{"href":56},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-tempo-run",[58],{"type":31,"value":59},"tempo run",{"type":31,"value":61}," continu est l'étape logique.",{"type":23,"children":63},[64],{"type":26,"tag":27,"props":65,"children":66},{},[67],{"type":31,"value":68},"Une séance au seuil par semaine est un repère courant : les cruise intervals peuvent alterner avec un tempo run d'une semaine à l'autre. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour progresser, allonge les blocs, 4 × 10 minutes avec 1 min 30 de pause, puis 3 × 2 miles avec 2 minutes, avant de passer au tempo continu.",[70,77,84],{"type":23,"children":71},[72],{"type":26,"tag":27,"props":73,"children":74},{},[75],{"type":31,"value":76},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Pas besoin d'accélérations : l'allure seuil n'est pas assez rapide pour les exiger.",{"type":23,"children":78},[79],{"type":26,"tag":27,"props":80,"children":81},{},[82],{"type":31,"value":83},"6 blocs de 5 minutes à 87–91 % de ta VMA, avec 1 minute de marche entre chaque. À VMA 16 km\u002Fh, ça fait de 4'19 à 4'07\u002Fkm, soit 1 160 à 1 213 mètres par bloc. L'allure doit rester la même du premier au sixième bloc : si tu ne la tiens plus au quatrième, tu es parti trop vite. Respecte la pause courte : l'allonger transforme la séance en suite de courses séparées.",{"type":23,"children":85},[86],{"type":26,"tag":27,"props":87,"children":88},{},[89],{"type":31,"value":90},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si le dernier bloc était aussi facile que le premier, tu pourras passer à des blocs de 10 minutes la prochaine fois.",{"type":23,"children":92},[93],{"type":26,"tag":27,"props":94,"children":95},{},[96],{"type":31,"value":97},"Un peu plus facile que le tempo continu, parce que tu souffles toutes les 5 minutes. Tu dois pouvoir dire quelques mots, pas tenir une conversation. Les deux derniers blocs sont les plus exigeants. Une minute de marche, c'est le temps de regarder ta montre, de la regarder encore, et de repartir. Repère : 6 à 7 sur 10 sur chaque bloc.",[99,108,117,126],{"title":100,"body":101},"Courir les blocs trop vite",{"type":23,"children":102},[103],{"type":26,"tag":27,"props":104,"children":105},{},[106],{"type":31,"value":107},"Des blocs de 5 minutes invitent à accélérer : ce n'est plus du seuil, c'est de la VMA longue. L'allure seuil, 87–91 % de ta VMA, est celle que tu tiendrais environ une heure en course : confortablement difficile, jamais à fond.",{"title":109,"body":110},"Allonger la pause",{"type":23,"children":111},[112],{"type":26,"tag":27,"props":113,"children":114},{},[115],{"type":31,"value":116},"La minute de marche est courte exprès : c'est elle qui garde le souffle haut et fait de la séance un vrai travail au seuil. Une pause de trois minutes, et tu cours six blocs séparés.",{"title":118,"body":119},"Monter l'allure au lieu d'allonger",{"type":23,"children":120},[121],{"type":26,"tag":27,"props":122,"children":123},{},[124],{"type":31,"value":125},"Quand la séance devient facile, la progression de Daniels est d'allonger les blocs, pas d'accélérer. Une allure plus rapide te ferait quitter le seuil.",{"title":127,"body":128},"Le placer la veille d'une sortie longue",{"type":23,"children":129},[130],{"type":26,"tag":27,"props":131,"children":132},{},[133],{"type":31,"value":134},"30 minutes au seuil laissent des traces. La veille d'une sortie longue ou d'une course, garde plutôt un footing facile.",{"prerequisites":136,"avoid_if":139},[137,138],"Quelques semaines de footing régulier.","Une VMA mesurée récemment.",[140,141],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[143,152,161,170],{"question":144,"answer":145},"À quelle allure courir des cruise intervals ?",{"type":23,"children":146},[147],{"type":26,"tag":27,"props":148,"children":149},{},[150],{"type":31,"value":151},"À allure seuil, 87–91 % de ta VMA : de 4'56 à 4'43\u002Fkm pour une VMA de 14 km\u002Fh, de 4'19 à 4'07\u002Fkm pour 16, de 3'50 à 3'40\u002Fkm pour 18. C'est l'allure T de Daniels, celle que tu tiendrais environ une heure en course, la même que pour le tempo run.",{"question":153,"answer":154},"Cruise intervals ou tempo run : lequel choisir ?",{"type":23,"children":155},[156],{"type":26,"tag":27,"props":157,"children":158},{},[159],{"type":31,"value":160},"Les cruise intervals si tu ne tiens pas encore 20 minutes continues au seuil, ou si tu veux cumuler plus de temps à cette allure : 30 minutes au lieu de 20. Le tempo run demande de tenir l'allure sans pause, plus proche d'une course. Tu peux alterner les deux d'une semaine à l'autre.",{"question":162,"answer":163},"Marche ou trot pendant la minute de pause ?",{"type":23,"children":164},[165],{"type":26,"tag":27,"props":166,"children":167},{},[168],{"type":31,"value":169},"Daniels prévoit un simple repos, très court ; la marche est un choix Wattson, pour garder les jambes en mouvement. L'essentiel est la durée : une minute, pas plus, pour que le souffle reste haut et que les six blocs forment un seul travail au seuil.",{"question":171,"answer":172},"Comment progresser avec les cruise intervals ?",{"type":23,"children":173},[174],{"type":26,"tag":27,"props":175,"children":176},{},[177],{"type":31,"value":178},"En allongeant les blocs à allure égale : 4 × 10 minutes avec 1 min 30 de pause, puis 3 × 2 miles avec 2 minutes, avant de passer au tempo continu. Si ta VMA progresse, mets-la à jour : tes allures suivent.",{"level":180,"text":181},"practice",{"type":23,"children":182},[183],{"type":26,"tag":27,"props":184,"children":185},{},[186],{"type":31,"value":187},"Jack Daniels (Daniels' Running Formula, Human Kinetics, plusieurs éditions, consulté par extraits et notes de lecture) décrit les cruise intervals comme des répétitions à allure T, son allure seuil, avec un rapport effort\u002Frécup d'environ 5 pour 1, en distance : 5 × 1 mile avec 1 minute de repos, ou 3 × 2 miles avec 2 minutes. Selon un résumé secondaire, ce format permet de cumuler au moins 30 minutes à allure T pour qui sait tenir 20 minutes en continu. Aucune étude dédiée n'a été retrouvée. L'allure seuil à 87–91 % de VMA, la version en temps (blocs de 5 minutes, même rapport), la marche à la place du repos, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'un entraîneur reconnu, confiance moyenne.",{"duration_seconds":189,"block_count":190,"load_estimate":191,"time_in_zone":192,"phases":202,"targets":239,"work":329,"profile":330},3600,14,70,[193,196,199],{"zone":194,"seconds":195},1,1500,{"zone":197,"seconds":198},2,300,{"zone":200,"seconds":201},4,1800,[203,216,233],{"role":204,"first_block":205,"last_block":194,"duration_seconds":206,"intensity_min":207,"intensity_max":208,"pattern":209},"warmup",0,900,"60","72",[210,214],{"kind":211,"zone":194,"duration_seconds":212,"intensity_min":207,"intensity_max":213,"cadence_min":19,"cadence_max":19},"step",600,"65",{"kind":211,"zone":197,"duration_seconds":198,"intensity_min":215,"intensity_max":208,"cadence_min":19,"cadence_max":19},"66",{"role":217,"first_block":197,"last_block":218,"duration_seconds":219,"intensity_min":220,"intensity_max":221,"pattern":222},"main",12,2100,"25","91",[223],{"kind":224,"count":225,"unit":226,"last_omitted":232},"repeat",6,[227,229],{"kind":211,"zone":200,"duration_seconds":198,"intensity_min":228,"intensity_max":221,"cadence_min":19,"cadence_max":19},"87",{"kind":211,"zone":194,"duration_seconds":230,"intensity_min":220,"intensity_max":231,"cadence_min":19,"cadence_max":19},60,"35",true,{"role":234,"first_block":235,"last_block":235,"duration_seconds":212,"intensity_min":236,"intensity_max":213,"pattern":237},"cooldown",13,"55",[238],{"kind":211,"zone":194,"duration_seconds":212,"intensity_min":236,"intensity_max":213,"cadence_min":19,"cadence_max":19},[240,261,280,298,311],{"intensity_min":228,"intensity_max":221,"zone":200,"total_seconds":201,"step_seconds":198,"roles":241,"watts":242,"paces":243},[217],[],[244,249,255],{"vma_kmh":190,"pace_slow_seconds_per_km":245,"pace_fast_seconds_per_km":246,"distance_min_meters":247,"distance_max_meters":248},296,283,1015,1062,{"vma_kmh":250,"pace_slow_seconds_per_km":251,"pace_fast_seconds_per_km":252,"distance_min_meters":253,"distance_max_meters":254},16,259,247,1160,1213,{"vma_kmh":256,"pace_slow_seconds_per_km":257,"pace_fast_seconds_per_km":258,"distance_min_meters":259,"distance_max_meters":260},18,230,220,1305,1365,{"intensity_min":215,"intensity_max":208,"zone":197,"total_seconds":198,"step_seconds":198,"roles":262,"watts":263,"paces":264},[204],[],[265,270,275],{"vma_kmh":190,"pace_slow_seconds_per_km":266,"pace_fast_seconds_per_km":267,"distance_min_meters":268,"distance_max_meters":269},390,357,770,840,{"vma_kmh":250,"pace_slow_seconds_per_km":271,"pace_fast_seconds_per_km":272,"distance_min_meters":273,"distance_max_meters":274},341,313,880,960,{"vma_kmh":256,"pace_slow_seconds_per_km":276,"pace_fast_seconds_per_km":277,"distance_min_meters":278,"distance_max_meters":279},303,278,990,1080,{"intensity_min":207,"intensity_max":213,"zone":194,"total_seconds":212,"step_seconds":212,"roles":281,"watts":282,"paces":283},[204],[],[284,289,294],{"vma_kmh":190,"pace_slow_seconds_per_km":285,"pace_fast_seconds_per_km":286,"distance_min_meters":287,"distance_max_meters":288},429,396,1400,1517,{"vma_kmh":250,"pace_slow_seconds_per_km":290,"pace_fast_seconds_per_km":291,"distance_min_meters":292,"distance_max_meters":293},375,346,1600,1733,{"vma_kmh":256,"pace_slow_seconds_per_km":295,"pace_fast_seconds_per_km":296,"distance_min_meters":201,"distance_max_meters":297},333,308,1950,{"intensity_min":236,"intensity_max":213,"zone":194,"total_seconds":212,"step_seconds":212,"roles":299,"watts":300,"paces":301},[234],[],[302,305,308],{"vma_kmh":190,"pace_slow_seconds_per_km":303,"pace_fast_seconds_per_km":286,"distance_min_meters":304,"distance_max_meters":288},468,1283,{"vma_kmh":250,"pace_slow_seconds_per_km":306,"pace_fast_seconds_per_km":291,"distance_min_meters":307,"distance_max_meters":293},409,1467,{"vma_kmh":256,"pace_slow_seconds_per_km":309,"pace_fast_seconds_per_km":296,"distance_min_meters":310,"distance_max_meters":297},364,1650,{"intensity_min":220,"intensity_max":231,"zone":194,"total_seconds":198,"step_seconds":230,"roles":312,"watts":313,"paces":314},[217],[],[315,320,324],{"vma_kmh":190,"pace_slow_seconds_per_km":316,"pace_fast_seconds_per_km":317,"distance_min_meters":318,"distance_max_meters":319},1029,735,58,82,{"vma_kmh":250,"pace_slow_seconds_per_km":206,"pace_fast_seconds_per_km":321,"distance_min_meters":322,"distance_max_meters":323},643,67,93,{"vma_kmh":256,"pace_slow_seconds_per_km":325,"pace_fast_seconds_per_km":326,"distance_min_meters":327,"distance_max_meters":328},800,571,75,105,{"intensity_min":228,"intensity_max":221,"zone":200,"seconds":201},[331,333,335,337,339,340,341,342,343,344,345,346,347,348],{"zone":194,"duration_seconds":212,"intensity":332},"62.5",{"zone":197,"duration_seconds":198,"intensity":334},"69",{"zone":200,"duration_seconds":198,"intensity":336},"89",{"zone":194,"duration_seconds":230,"intensity":338},"30",{"zone":200,"duration_seconds":198,"intensity":336},{"zone":194,"duration_seconds":230,"intensity":338},{"zone":200,"duration_seconds":198,"intensity":336},{"zone":194,"duration_seconds":230,"intensity":338},{"zone":200,"du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