five 1-mile runs at T pace, with 1-minute rest breaks between the individual work bouts (written as 5 × 1 T w/1 min rests). If I suggest 2-mile runs, then I would recommend 2-minute rests between the T-pace runs, and for three of these 2-mile runs it would be written as 3 × 2 T w/2 min rests. As is shown in figure 4.1, the recommended work–recovery time with cruise intervals is about 5 to 1.
