Easy Interval Method

Hi Clevertrevor,

Please be so kind to join our FB group and ask this question there.

Thanks!

Kind regards, Klaas

Hi Josheli,

You wrote: "- Again to the mental point, you really get used to the rest periods, but obviously you don't get those in a race. He suggests you walk/jog before/after intervals, so I'm worried that I'm training my mind and body to expect those rests after X minutes. So far, in my two 5ks, it hasn't been a problem, but I worry about it."

Don't worry: nearly all runners experience being fitter when racing and being able to keep pushing in a race.

What you are afraid of, I have heard of only once.

Hi Lexel,

I did mention in the book that slower runners better change 1000m in to 800m and 2000m in to mile. But in case I make an update, I will emphasize this more.

Klaas Lok wrote:

Hi Josheli,

You wrote: "- Again to the mental point, you really get used to the rest periods, but obviously you don't get those in a race. He suggests you walk/jog before/after intervals, so I'm worried that I'm training my mind and body to expect those rests after X minutes. So far, in my two 5ks, it hasn't been a problem, but I worry about it."

Don't worry: nearly all runners experience being fitter when racing and being able to keep pushing in a race.

What you are afraid of, I have heard of only once.

Well,.....I will explain it a little more .This "problem" thinking rest periods would effect the runners mind negative in a race isn't so unusual. But it's nothing to worry about because both a race and an interval workout have the most important in common ; the race pace! The difference is that the interval workout is in a need of recovery periods to be able to be executed.

Klaas Lok wrote:

Hi Lexel,

I did mention in the book that slower runners better change 1000m in to 800m and 2000m in to mile. But in case I make an update, I will emphasize this more.

Yes, but my point was that a time duration suggestion is much better as a distance suggestion! Distance is the result of a pace for a certain time.That should be considered for the next version!

And also rest time is important, as a too long rest activates the anaerobic system if a new repetition is started. Do you consider that ?

And please make the Letter size bigger next time.

Time and intensity are the relevant phyysiological parameter ....

Here's a question for anyone who has input regarding this type of a system or anything similar.

I did a session of 10x1k just under 3:03 pace yesterday with 90 second active recoveries, and have a 30 time trial in 7 days (8 days after the session). The time trial will be well paced. What I usually do is a few easy days, then the last couple of days 10x400 at goal pace with 90s recoveries. My best time a couple weeks ago was 30:43.5 which I'm fine with but feel that I should be able to run faster. I would like to better 30:30 but am not sure that I'm ready for that.

So, what would people using something like this method do for the last 7 days before racing?

I'm just interested in comments in generaI, not particularly for this method but for anything that's similar.

Also I'm not interested in the book and I don't use Facebook.

I meant to say a 10,000 time trial coming up in 7 days, and my goal is to get as close to 30:30 as possible.

Last 7 days before the race is very individual. Easier 200m and/or 400m intervals and only a couple of them,just to shake out the legs. For some people a few short 5-10sec gentle uphill run can also do the work. Last 7 days is not a training,but keeping oneself fresh physically and mentally.Building a so called "want to fight".

Norveg wrote:

Last 7 days before the race is very individual. Easier 200m and/or 400m intervals and only a couple of them,just to shake out the legs. For some people a few short 5-10sec gentle uphill run can also do the work. Last 7 days is not a training,but keeping oneself fresh physically and mentally.Building a so called "want to fight".

That`s correct. But if the race is not so important one can train through it as normal . And the easy interval method has a need for frequent racing, so it looks like the runner trains as normal a racing week . When a race where my runners really go for it they only do 6-8 x 400m at LT- pace early in the week before the weekend race .

That feedback is helpful. Thanks.

I wouldn’t try an easy interval type taper unless you’ve been using the system and are familiar with it. Still, you can do some light LT sessions like some repeat 800s at LT pace with 400-800m jogs which is an easy workout but still stimulates the lactate system slightly. Then depending on how hard you like to taper, just do easy runs and strides for the rest

30 minute runner wrote:

What I usually do is a few easy days, then the last couple of days 10x400 at goal pace with 90s recoveries.

I'll probably reduce these to 5x400 with 90s recoveries, and just do them at whatever pace feels comfortable.

That is a good plan. You can do them progressively too, first 2-3x controlled slower than race pace and last one(s) at race pace.

We are doing this manner during tapering.

Does anyone have expertise when constructing these intervals into a plan for middle and high school runners?

A basic truth is that bulwinkle has not only not read the book, but also has no idea how the method works. Yet considers himself an expert on the topic.

Pretty much lactate threshold training.

Not exactly, no.