Verheul method

I'm interested as well.

I've read though that inbtetween intervals, you're supposed to do a recovery run of the same distance as the interval.

So how is this any different than fartleks?

I appreciate the thorough explanation.

I actually train my athletes in a similar fashion. This just goes to show you that there is "nothing new under the sun".

Yes you run like 400 meter, then you walk 10-15 meters to get the tension of your legs and then you start running in recovery run pace till you reach 400 again.

Its different from fartleks in the way that you really have to control the pace. No faster then the paces they describe.

Thanks John.I saw one plan had one race per week. Do you do that?Also, the book you mentioned, is it available in english?Thanks

Johnbeat wrote:

Its different from fartleks in the way that you really have to control the pace. No faster then the paces they describe.

Yes the book describes a short race or a temporun at zone 3 every week. Sadly its not available in English. But I can post a schedule if you want. It has a lot of schedules for different race distances and different schedules for how much you train per week.

I'm interested. Could you post a 1m to 5k schedule based on 5 day a week training? Thanks.

is anyone still doing this? been tinkering a bit with it. so far it's a little more tolerable than all mileage at this point for me.

I'm still doing this. Improved a lot.

I'm using some elements: 200m/400m/1k repeats. Occasional long runs with 30s pick-ups every 7 minutes. Easy 200m repeats instead of recovery runs.

But I also added weekly interval sessions at 400m - 1500m pace with short recovery. I enjoy them, and I think they're important for middle distance endurance.

Maybe the speed-play sessions in the Verheul method cover it, but I find the sessions difficult to do without coach and without forrests/hills.

Anyone still using this method? Still making progress?

Lots of easy running with 2 hard interval workouts does nothing for me. Everyday interval training but slower i always improve. I've tried everything but my fastest times came from this method.

What a hel.. ?

What are you talking about ?

Tell me about your PB's improvement ?

How long have you been using that system ?

You can do tons of mistakes in 1 training week ( 4 easy running + 2 hard)

If you do not get any benefits from that, so you should learn some information about running.

Went from 38 minute 10k to 36 minute 10k on this method. Mileage only 30-35 mpw. Tried running 60 mpw. 50 miles easy (8 min mile) and 1 tempo run + interval training like 5 × 1000m at 5k pace. I fell back to 38 minute 10k.

Maybe i could not recover good enough from the higher mileage i don't know. Also my legs feel like sh*t on the higher mileage. Like i have only 1 gear.

I have a physical demanding job so recovery is a lot slower i guess.

Very nice to hear about your improving.

I think you should just rethink your training schedule. People in 60-s did same training weeks, but that was 50 y ago.

For sure you need lactate threshold intervals.

You could do 8 x 800 or 10 x 600 with 5 k pace, that's more easier to do.

And about your weekly mileage.

If you were running like 30-30-30-35 and started to run 50-50-60-60 and did a race with 38 min 10 k, so no wonder you ran

so slow.

Try to run 45 miles per week with 1 LT session and 1 5000 m session or just do 2 LT session.

Maybe try to do 25 x 400 with 10 k pace and recovery is 30-45 s.

Good luck !

Thnx for the advice!

Prefontaine91 wrote:

Very nice to hear about your improving.

I think you should just rethink your training schedule. People in 60-s did same training weeks, but that was 50 y ago.

For sure you need lactate threshold intervals.

You could do 8 x 800 or 10 x 600 with 5 k pace, that's more easier to do.

And about your weekly mileage.

If you were running like 30-30-30-35 and started to run 50-50-60-60 and did a race with 38 min 10 k, so no wonder you ran

so slow.

Try to run 45 miles per week with 1 LT session and 1 5000 m session or just do 2 LT session.

Maybe try to do 25 x 400 with 10 k pace and recovery is 30-45 s.

Good luck !

Whilst I respect your opinion and I'm sure it's valuable advice, Johnfrog clearly improved a lot doing the Verheul stuff and then regressed again when he changed back to his older schedule. It is quite a statement to say he should change it. There are many ways to skin a cat and if he's found something that clearly worked for him I don't see why he should change too much?

The miscommunication you two are having is over the weekly mileage during his "traditional" running plans. It isn't clear to me, either.

If it was 30-35 mpw, then he was probably underdeveloped aerobically. 4 easy / 2 hard necessitates pretty high mileage . If, however, he was hitting double that - or more - and still not improving, then alternative training methods should probably be considered.

It just feels a whole lot better. My legs feel more springy. And i think i have a good aerobic base but running fast isnt all about that i guess. Having a good running economy is also a big part of running fast.