I tried the Easy Interval Method so you don’t have to

Interesting. Would you mind elaborating on what the weekly schedule looks like?

All honestly. There's a 180 page thread that I guess we could call the "sirpoc" method that is absolutely the link between EIM and pure Norwegian method. I've tried both the original EIM and the mentioned sirpoc method. Absolutely the epic 180 page Letsrun thread option is vastly superior to EIM and a great option for those who are older, can only run once a day or a stepping point and gateway to the full double schedule.

Apologies for delayed response. But something similar to:

M ~ 10-12x20sec (40sec rec) at similar to EIM 200 effort (mile/3k). Longer warm up and cool down for some volume.

T ~ Easy run up to one hour

W ~ 1 min reps (30sec rec) OR 2 min reps (1min rec) at similar to EIM 400 effort (10k/LT) followed by a few 30sec hill reps for power. Longer warm up and cool down for some volume.

R ~ Easy run up to one hour

F ~ 6-8x10sec hill sprints (2+min rec) for peak power and speed development. These have been HUGE for me!

S ~ Longer run with 3min reps (1-1.5min rec) OR 6min reps (2min rec) at EIM 1k OR 2k effort (HM/M) respectively.

S ~ OFF

I take a down week every 4th week and will start adding light XT on M, W, and S. Probably some similarities from the other thread, but I feel this will be a good base building structure. It uses many of the concepts I loved about EIM with a little more total volume and a few easy days to give my joints/tendons a chance to recover before running fast again! When I get to about 6 weeks from a race, I’ll sub in some harder sessions outlined from the EIM book.

I would agree with this. I tried Both EIM and Sirpoc method and the latter gave much better results for me.

IMO, in EIM the repetitions were easier in particular because the recovery was so long but also the pace was slower. So I felt good, but I think that at the end I had much less stimuli.

Results on 10k race was clearly better with Norwegian singles / sirpoc / KI method.

Hi Cavorty, 10k in 41 mins,
When performing 1000s with recovery 800m in 4 mins (5min/k) and no walking breaks? Sounds a bit too heavy.

George, you don't know the details: when I ran 28:24, I didn't run a marathon.
When I did in Sep 1985, I was just capable of 30 mins at 10k, due to an injury that year.
Apart from that: marathon wasn't my distance

George, Geoffrey Kirui (marathon world champion of 2017) has been coached by my former clubmate Piet de Peuter. Piet also produced many other world-class runners, including
Faith Cherotich (bronze in Budapest (WC) and Olympics in Paris)
Silke Schmidt ran 13 WR's as a master. Dan King (USA) is a world class masters runner.

Lexel, EIM doesn't look like those two programs.

Geoffrey Kirui , marathon world champion 2017. Silke Schmidt, WR masters HM

Recovery at MP + 30 is way too fast.

Again, you should have transferred gradually and, because being 50+, with reduced numbers of reps

Bubba, 1k's @10k pace is way too fast. Recipe for exhausting the FT fibers, recipe for losing form and recipe for overtraining. You said, this effort shouldn't last for more than 1-2 minutes. RIGHT! I advise 400m's @ around 10k race pace.

And added to this: nowhere in the book I prescribed to perform all sessions on the track.
I myself did >80% of my training in a park or forest.

John van der Wansem, who set European and World masters records, reduced his training to 4x1k, 8x400, and 12x200m when he was over 50 years old. With all due respect, I get the impression that you have immediately adopted a full EIM schedule, which is intended for runners who, after a transition period, are fully accustomed to the increased load on their muscles. Pls correct me if I am wrong. In my EIM group on FB, a runner made the same mistake. Fortunately, one year later, encouraged by many positive reviews, he gave it another try, but this time he built up carefully and ran at the right paces. Now, he is enthusiastic about EIM. Regarding the Norwegian approach: an EIM runner switched to this... but performed less.

I apologize for my English: I meant transitioned, not transferred.

Would have to agree with this. EIM I actually found OK and kept me disciplined or have me structure. But sirpoc has come from outside a running backgroind and whether anyone likes it or not, it's far superior to EIM. I have also tried both and sirpoc's method absolutely is superior in every way. I would imagine if you took a 100 runners quite obviously more would improve this way than EIM.

I think EIM could potentially be a good gateway, to training better. Maybe a more sensible approach after unstructured training. But, ultimately is a pretty baseless method with no real understanding underneath of stuff like accumulation of training load and so on. It's certainly not and will never be for medium to long term development like the huge sirpoc thread. The staggering results across a broad range of people on the Strava group , here and Reddit tell you all you need to know.

The hilarious posts I find is when people post how what sirpoc is doing is like the EIM. They are a world apart. Another person here who has tried both, obviously I totally agree which one is better long term. But I don't think I've ever met a semi serious runner who has stuck with EIM. I would agree it feels a bit flimsy with how it's structured or why. Maybe that is a bit harsh. But feels a bit of just a random lot of stuff packaged together. I beauty of the sirpoc long thread and spin offs is how it goes into the detail and theory of why you are doing what you are doing. I feel bad and I hope KL doesn't see this and think personal attack, but I think that is unfortunately where we are at. I just don't see where it sits or the need for it.

very interesting thread. let me tell you my experience, maybe it can help to decide as i tried classic approach, sirpoc training and EIM all for almost a year each.

first years i trained classic- long build ups with lots of easy miles, then cut back a bit a get more and more specific for one race.
Good: always worked and that for every race distance + reliable peaks and performances
Bad: needed more volume + more and harder workouts in the prep to get in race shape
in the next season after lots of easy running my 5k was slower on more miles than earlier, before after 6-8 weeks of frequent hard workouts i could pr. My body didnt like the up and downs as well as the high volume and i battled often with injuries.

when i read sirpoc training i tried it instantly. It was very simple to follow, even more simple than EIM as its literally the same every week (Rec/Z3...). I had no injuries, i think because the stimulus is always on similiar level and only increases in tiny bits. Improvements came in smaller but also consistent and were even more predictable than on classic training. I ran my best long distance races on this training (10k up to 26k mountain races)
the bad thing was i actually got worse at 3k and everthing below which are the distances i like the most... i felt like a tractor, could run around threshhold forever and felt super efficient but just hadnt any pop or turnover for a fast 4 or 8. felt like redlining much earlier than before.

when i tried EIM i thought i was pretty similiar to sirpoc training. instead of big chunks at subT every 2nd day you get a small dose every day. intensity was ~75% hr max every day with 2,5h arounfd threshhold per week vs sirpoc 80% on workouts and 65% on easy day with also 2,5h aorund t per week. The running paces however are faster than in sirpoc method, which i liked and responded very well to. I could pr in the middistances again after a few months of EIM. I needed not much hard sessions too in comparison to sirpoc approach. There it was a real shock when i first did some 8/15 paced work. Im a bit more ft for a distance runner (having 11mid speed) and was naturally best at paces that were anaerobic or aorund vvo2. Thats why i chose to stick with EIM. I liked more frequent fast running and find continuous slow runs boring.

for amateurs both approaches are better than classic imo
if you like it extremly simple, focus on 10k and up and have no problem with very slow continuous runs go sirpoc
if you like running faster or compete 5k and under id say go EIM

Saw this thread and another thread asking Rinaldi for J Hoey's training details. The training looks pretty similar.