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Writer's pictureJarod Ebenhack

Conquering the Second-to-Last Interval

Interval training, especially when the distance per interval is 1000 meters or longer, typically follows a predictable pattern in terms of how each interval feels. Understanding this pattern allows runners to mentally prepare for interval workouts, enhancing their effectiveness. 

One of the workouts I regularly incorporate with my teams throughout the season is mile cruise intervals—repeats at tempo pace, typically 20-30 seconds slower than 5k race pace, with 1-2 minute rests depending on the season phase. The aim is to complete five of these repeats with one minute of standing recovery at the peak of training. 


This workout has a predictable pattern. During the first interval, it feels somewhat like a warm-up, making it unexpectedly challenging as our cardiovascular system catches up. However, mile two feels fantastic—like we could sustain this pace indefinitely. By the time we hit number three, the euphoria from the last interval fades as the effort starts to feel strenuous again, especially heading into the second half of the interval. Then we hit the dreaded mile four. An athlete experiences intense fatigue and doubts about maintaining the pace, resulting in a slower pace than what is scripted. However, the final interval often surprises with a renewed sense of ease and energy, leading some to finish strong and practically sprint the latter half. These are common experiences in cruise interval training. The second-to-last interval consistently proves to be the most challenging, where maintaining pace can be the greatest hurdle.


This is more about mindset than physical ability. Those who succumb to doubts during the penultimate interval are also runners who slow down in the middle of a 5k race but finish with a strong sprint. While they may receive praise for their finish, their overall performance falls short of its potential.


To excel, we must adopt an upper-brain approach—to push hardest during the second-to-last interval, recognizing its pivotal role in training consistency. Those who can maintain pace during this crucial phase often translate that discipline into race scenarios, running the middle mile of a 5k with the same focused intensity. Practice breeds consistency; therefore, consistently hitting the second-to-last interval on target prepares runners for success.


Mastering interval training involves understanding and overcoming the mental and physical challenges presented by the pivotal second-to-last interval. This segment more than anything else pushes the mind to the brink, serving as a crucial gauge of one's ability to maintain pace under pressure. By adopting a disciplined approach and pushing through doubts during this critical phase, runners prepare themselves to excel in competitive races. The discipline practiced during interval training translates directly to race-day execution, where resilience can make all the difference between a good performance and a great one. So push through that penultimate interval on pace at all costs. The last one always takes care of itself!

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