I loved doing that kind of work. I think it suited by physiology as I was king of a slow sprinter with a big V02 max. I ran around 17:30 for 5k when I was mid-50s, and one session would be between 20 and 24x200m in around 38/39 sec with 200m jog in around 60 sec.
On Igloi and observation, he was at the track until the last man finished. At a Christmas party in 1969 his wife remarked that she did not see him sometimes for days. He was up early, returned after she was already asleep. Beautiful woman, so must have taken some dedication.
Best wishes on the training, keep us posted.
Haha! Made me smile when you wrote about his beatiful wife. 🖐😃
Anyway, this is a thread interests me when I have some good knowledge of the great coaches and methods they used from the past ( soon over 100 years ago!). I have read alot about Igloi and his method and he and the results it gave were quite outstanding at the time. And also we have the Zatopek interval method also gave tremendous results of course. Then there is as mentioned the Freiburg interval method by Woldemar Gerschler and his compatriot Ph Reindell where they had the runners to rest back to pulse 120-130 and work up to around 180 bpm in the reps. This Gerschler method is my favorit among methods from the past and I use it as an important part of my own the Dancan method. 🇸🇪🧙♂️🇸🇪
I loved doing that kind of work. I think it suited by physiology as I was king of a slow sprinter with a big V02 max. I ran around 17:30 for 5k when I was mid-50s, and one session would be between 20 and 24x200m in around 38/39 sec with 200m jog in around 60 sec.
It appears your 200m reps, with longish recovery, were a little slower than mile pace at the time.
We are fortunate to have a rich history of various training methods from stalwarts of yesteryear, from which we can glean insights; it’s up to us to run the light.🏃♂️
We are fortunate to have a rich history of various training methods from stalwarts of yesteryear, from which we can glean insights; it’s up to us to run the light.🏃♂️
What's common in the different methods from the past is that they mainly are built on relatively short reps but to quite high total amount. The extreme worth mentioning is Gerschler who had his runners run 100 x 200m or 200 x 100m in wintertime ' base' building sometimes.One of Gerschler's main ideas was to make the runner's heart stronger with improved stroke volume and he ( together with Ph Reindell) find out the best way was to run the reps at constant speed and then just let the increasing amount of reps to produce higher effort during the session until the end. Another runner I came to think about was my countryman Dan Waern, world top middle distancer at his time, who trained in a similar way with weeks of 5-6 sessions per week in interval style . His favorit interval 20 x 400m ..... 🇸🇪🧙♂️🇸🇪
Here are the basic tenants of the “Semi-Relaxed Interval Method”, an interval training plan for beginners or semi-competitive enthusiasts or previously broken runners or geezers, etc.
• Work in a session is typically 400m or 200m reps. •Recovery distance is typically the same as the Work rep. •Thus, Work Ratio is 1:2 (in terms of time; 1:1 in terms of distance.) •Recovery interval is typically performed jog-walk-jog (whereby Work rep is entered into with a rolling start.) •Total Work reps per session typically cover 4-5k in distance, which amounts to 10x400m or 20x200m reps (though it will not be unusual to cover 12x400m or 25x200m if feeling good.) •Work reps are done typically at 5k-3k pace, but even 10k pace on occasion. •Weekly structure is typically 2 days ON, 1day OFF, 3 days ON, 1day OFF.
Jog-walk-jog is something a guy 40lbs overweight would do on his first day.
Jog-walk-jog is something a guy 40lbs overweight would do on his first day.
It is something mankind has been doing going back thousands of years in pursuit hunting. Putting it structurally into a plan for the purpose of improving one’s fitness and for competition, probably dates as far back to at least the ancient Greeks.
Jog-walk-jog is something a guy 40lbs overweight would do on his first day.
It is something mankind has been doing going back thousands of years in pursuit hunting. Putting it structurally into a plan for the purpose of improving one’s fitness and for competition, probably dates as far back to at least the ancient Greeks.
Jog-walk-jog is something a guy 40lbs overweight would do on his first day.
It is something mankind has been doing going back thousands of years in pursuit hunting. Putting it structurally into a plan for the purpose of improving one’s fitness and for competition, probably dates as far back to at least the ancient Greeks.
I don’t know what game your average caveman would have run down with a jog-walk-jog strategy. Human beings were initially designed to walk or sprint.
Rather than a complicated, time consuming, interval structure, the best approach for a newbie, would be to get out the door for 30 minutes, four days a week and do some combination of jogging and walking. They can then gradually reduce the amount of jogging, the workout days per week and subsequently their mileage.
We are fortunate to have a rich history of various training methods from stalwarts of yesteryear, from which we can glean insights; it’s up to us to run the light.🏃♂️
What's common in the different methods from the past is that they mainly are built on relatively short reps but to quite high total amount. The extreme worth mentioning is Gerschler who had his runners run 100 x 200m or 200 x 100m in wintertime ' base' building sometimes.One of Gerschler's main ideas was to make the runner's heart stronger with improved stroke volume and he ( together with Ph Reindell) find out the best way was to run the reps at constant speed and then just let the increasing amount of reps to produce higher effort during the session until the end. Another runner I came to think about was my countryman Dan Waern, world top middle distancer at his time, who trained in a similar way with weeks of 5-6 sessions per week in interval style . His favorit interval 20 x 400m ..... 🇸🇪🧙♂️🇸🇪
Just like to add Dan Waern had his birthday today! Age 93 !! Fantastic. Born 17th of January 1933... 🙏🏃🎂Happy birthday Dan !
I loved doing that kind of work. I think it suited by physiology as I was king of a slow sprinter with a big V02 max. I ran around 17:30 for 5k when I was mid-50s, and one session would be between 20 and 24x200m in around 38/39 sec with 200m jog in around 60 sec.
It appears your 200m reps, with longish recovery, were a little slower than mile pace at the time.
Thanks for the input.👍
Yeah, it was a McMillan coach. I would say I was just under 5:00 for a mile at that time, so that would have been 37.5 per 200m. As I say, I just lapped this stuff up, so I think you'd be fine doing them a little slower (so in my say 40 sec per 200m).
Here are the basic tenants of the “Semi-Relaxed Interval Method”, an interval training plan for beginners or semi-competitive enthusiasts or previously broken runners or geezers, etc.
• Work in a session is typically 400m or 200m reps. •Recovery distance is typically the same as the Work rep. •Thus, Work Ratio is 1:2 (in terms of time; 1:1 in terms of distance.) •Recovery interval is typically performed jog-walk-jog (whereby Work rep is entered into with a rolling start.) •Total Work reps per session typically cover 4-5k in distance, which amounts to 10x400m or 20x200m reps (though it will not be unusual to cover 12x400m or 25x200m if feeling good.) •Work reps are done typically at 5k-3k pace, but even 10k pace on occasion. •Weekly structure is typically 2 days ON, 1day OFF, 3 days ON, 1day OFF.
The only difference from standard burnout high school training here, really, is that you are resting longer. The paces are V02 max or not much slower. 12x400 or 25x200 would be standard. Doing these almost every day is likely to get you injured even with longer rests. Getting in the occasional interval work without getting hurt is great for the middle-aged, no doubt, but these paces, especially done two out of every three or three out of every four days, will get you injured.
Here are the basic tenants of the “Semi-Relaxed Interval Method”, an interval training plan for beginners or semi-competitive enthusiasts or previously broken runners or geezers, etc.
• Work in a session is typically 400m or 200m reps. •Recovery distance is typically the same as the Work rep. •Thus, Work Ratio is 1:2 (in terms of time; 1:1 in terms of distance.) •Recovery interval is typically performed jog-walk-jog (whereby Work rep is entered into with a rolling start.) •Total Work reps per session typically cover 4-5k in distance, which amounts to 10x400m or 20x200m reps (though it will not be unusual to cover 12x400m or 25x200m if feeling good.) •Work reps are done typically at 5k-3k pace, but even 10k pace on occasion. •Weekly structure is typically 2 days ON, 1day OFF, 3 days ON, 1day OFF.
The only difference from standard burnout high school training here, really, is that you are resting longer. The paces are V02 max or not much slower. 12x400 or 25x200 would be standard. Doing these almost every day is likely to get you injured even with longer rests. Getting in the occasional interval work without getting hurt is great for the middle-aged, no doubt, but these paces, especially done two out of every three or three out of every four days, will get you injured.
Nah, this sounds a lot like the Easy Interval Method (Verheul method), which is very much sustainable if done right (being disciplined and honest with paces). Don't see why this couldn't work.
Tenant refers to a person renting property (like an apartment), while tenet means a core belief or principle, especially of a religion or philosophy; they sound similar but have different meanings, with "tenet" often confused for "tenant," but a tenant holds property and a tenet is a held belief. Think of a tenant as holding a lease, and tenets as beliefs people hold dear, both stemming from the Latin word tenere, "to hold".
Here are the basic tenants of the “Semi-Relaxed Interval Method”, an interval training plan for beginners or semi-competitive enthusiasts or previously broken runners or geezers, etc.
• Work in a session is typically 400m or 200m reps. •Recovery distance is typically the same as the Work rep. •Thus, Work Ratio is 1:2 (in terms of time; 1:1 in terms of distance.) •Recovery interval is typically performed jog-walk-jog (whereby Work rep is entered into with a rolling start.) •Total Work reps per session typically cover 4-5k in distance, which amounts to 10x400m or 20x200m reps (though it will not be unusual to cover 12x400m or 25x200m if feeling good.) •Work reps are done typically at 5k-3k pace, but even 10k pace on occasion. •Weekly structure is typically 2 days ON, 1day OFF, 3 days ON, 1day OFF.
The structure you here wrote is very the same Gerschler used to his runners , 2 days ON and 1 day off , or 3 days on and followed by 1 day OFF.🧙♂️
Here are the basic tenants of the “Semi-Relaxed Interval Method”, an interval training plan for beginners or semi-competitive enthusiasts or previously broken runners or geezers, etc.
• Work in a session is typically 400m or 200m reps. •Recovery distance is typically the same as the Work rep. •Thus, Work Ratio is 1:2 (in terms of time; 1:1 in terms of distance.) •Recovery interval is typically performed jog-walk-jog (whereby Work rep is entered into with a rolling start.) •Total Work reps per session typically cover 4-5k in distance, which amounts to 10x400m or 20x200m reps (though it will not be unusual to cover 12x400m or 25x200m if feeling good.) •Work reps are done typically at 5k-3k pace, but even 10k pace on occasion. •Weekly structure is typically 2 days ON, 1day OFF, 3 days ON, 1day OFF.
Jog-walk-jog is something a guy 40lbs overweight would do on his first day.
Cant you read? ffs. Rest is jog-walk-jog. After the rep you jog a little, walk and the do a short jog before the next rep. It isnt that much difficult to understand