Easy Interval Method

RAW wrote:

Why didn't you just add more reps to your easy interval sessions? Why limit your sessions to 15 x 200 or 10 x 400 or 6 x 1k or 5 x 2k?

I was not addressed, but i try to help you with an answer, as not all people want to be involved with Facebook.

The 6x1k is the standard interval number, however, you can do it 4-10 x 1000m depending on your fitness level. You can also integrate 1600m, or 2000m. You can create your long- or middle-long run that way, as i do it.

For the 15x200m, i see a change in my running form after 7-9 times reps, so for me 15 times works really good. I can run much more relaxed after that 7-9 repetitions, so i am sure this is a very good brain learner.

Also 10 times 400m works well for me, as you should be always able to run again intervals the next day. This is part of the concept.

But every person is different, every runner has to find his/her own fine-tuning.

Klaas, I just bought the book and like it a lot. I'd like to ask some questions but I'm not on FB and unlikely ever to be. Could I suggest that you continue posting on here, and if a discussion becomes relevant then copy it to the FB group? ("The following question was asked by XYZ on Letsrun... This was my answer...").

It adds a bit of work for you (or Russ?) but FB has some serious problems and many people can't or won't join it.

When I've finished the book I'll ask my questions on here anyway and hope they get a response.

I've been following this training for a few weeks. It's been interesting. My 200s have been the most dramatic, 400s least. 1000s...had a hard time getting the right feel. But it's getting better too. Have yet to race, but there is a 5k coming up in a couple months and maybe a road mile in September. This week the plan is to do 10x200 Mon-Sat and then some 1000s on Sunday. Good luck all.

One note about this training method, despite feeling real fresh everyday and ever run being repeatable, I do have the need to stretch a lot more often during the day. That may be some of the benefit of the method, having more tension in the legs on a regular basis. For me, that is great up to an extent, but less great when having to commute in a car for hours, sitting at a desk for a while. Stretching between these bouts of sitting etc I find a lot more crucial while running using easy interval method than other methods (though with other methods, I just feel trashed every now and again)/

Thank you all for this thread, I have been lurking since it was a few pages long. Bought the book and joined the FB page. (Also ordered Fisky's book)

My situation is that I have always been a little to big for endurance and a little to slow to be competitive at 40O, though that was probably my best potential after I matured. I was 6'5 180 at 20 years old and am over 190 lbs at 59.

I should probably abandon even my modest performance goals , but I still have the itch. I still recover from the dingers. Even if I do abandon those goals the workouts, with limits, are fun. Much more fun than slogging.

It seems like, with good luck , something like the Easy Interval Method can let me continue to play at running. Goofing around with the idea of a Clydesdale , or nearly so, 6:00 minute mile at 60 or maybe use easy interval as base for that 4OO.

Anyway, good thread.

5kOld wrote:

My 200s have been the most dramatic,

What was your drama ? Interested in your performance change.

lexel wrote:

The battle is ON:

In the last 7 weeks i (49y, 183cm, 85kg, run since 1 year) improved my 1600m TT from 06:22 to 06:14.

I am not so happy with my improvement the last weeks, so i take this as an opportunity to change my existing training to the ‚Easy Interval Method‘.

In 6 to 8 weeks from now i will repeat my 1600m TT, and post the result here. As a live test.

I never did such an online experiment, but lets see how it develops.

Exactly 4 weeks after my last 1600m time trial and applying EIM, i gave it a shot today:

06:02 for1k6 (PR)

I am happy, but a little bit exhausted now.

I will continue EIM, however, my online testing is over.

Have a lot of ideas i want to try, lets see what works well.

Seems premature after just 4 weeks, only 2 of which would actually have an effect.

If you're continuing wth EIM, which calls for regular TTs or races, why not post your next TT in a few weeks? It'd be interesting to see the progression.

By the way does 1k6 mean 1600? Never seen numbers written like that before.

Seems to be i have to improve my english.

With 'online testing is over', i meant not to continue to post my detailed training units weekly and not to post on a regular basis.

But i will continue to post here, from time to time, without pressure.

Yes 1k6 means 1600, as 'k' means kilo which is 1000. We in Europe are more used to the (international) metric system.

Why do you say only 2 weeks have an effect? I do not share your opinion, as every day training has an effect in a way. The question is, when is the first time your see that effect?

I see. Yes, please carry on posting. This is a decent thread and it's valuable to see how people progress under EIM.

You generally get the full effect 1-2 weeks after a workout, but that's for traditional threshold or VO2max work. EIM is probably quicker, especially the 200s which are equivalent to speed reps in a traditional regime, and the 400s. This article covers it:

https://runnersconnect.net/coach-corner/how-long-before-you-benefit-from-a-workout/

CAA wrote:

I see. Yes, please carry on posting. This is a decent thread and it's valuable to see how people progress under EIM.

You generally get the full effect 1-2 weeks after a workout, but that's for traditional threshold or VO2max work. EIM is probably quicker, especially the 200s which are equivalent to speed reps in a traditional regime, and the 400s. This article covers it:

https://runnersconnect.net/coach-corner/how-long-before-you-benefit-from-a-workout/

This is false logic. The 200s in EIM are nothing close to speed development. Speed development is like 4 to 6 reps of 6-12 sec ALL OUT running. Your muscles adapt for that training quickly, but your cardio vascular system is what takes longer to adapt from training. It still takes 1-2 weeks for your cardio vascular system to adapt and receive the aerobic benefits of the training sessions meant to work your aerobic system, including all the aerobic benefits for running 15x200m easy.

The 200m EIM develops neuromuscular coordination and efficiency at high speed.

Every time i do it, i see an improvement and can continue on that the next time doing it.

I am curious how long that improvement works, but the end is not there after 4 weeks. This session is really powerfull.

I have the feeling after 12-13 x 200m there is no more further benefit doing it more often (or very little benefit).

lexel wrote:

The 200m EIM develops neuromuscular coordination and efficiency at high speed.

Every time i do it, i see an improvement and can continue on that the next time doing it.

I am curious how long that improvement works, but the end is not there after 4 weeks. This session is really powerfull.

I have the feeling after 12-13 x 200m there is no more further benefit doing it more often (or very little benefit).

Don't forget the strides after most if not every moderate run and 1K interval session. These would go towards speed development too I guess. I would think the 200s, along with these strides are more than enough speed work for 5k races and longer. The book also includes examples of faster anaerobic sessions too though.

You’re not a doctor unless you’re an MD. Pretentious to call yourself a doctor when you’re not an MD lol.

Poltergeist wrote:

You’re not a doctor unless you’re an MD. Pretentious to call yourself a doctor when you’re not an MD lol.

Well, PhD is short for Doctor of Philosophy, and is an abbreviation of the Latin phrase 'philosophiae doctor'. He/she may also just like the drink. Perfectly valid handle imo.

I just meant that the feeling of the 200s has been the biggest change. Maybe it's just a slight improvement in form, the pace is quicker for sure. But it just feels like at that speed my body feels the biggest feeling of improvement. It has been a fun change in training.

5kOld wrote:

I just meant that the feeling of the 200s has been the biggest change. Maybe it's just a slight improvement in form, the pace is quicker for sure. But it just feels like at that speed my body feels the biggest feeling of improvement. It has been a fun change in training.

Funny, i had the same experience as you, as already mentioned. The 200s were/are the best. That does not mean the other stuff is bad. Now i understand that you involve a block training full of 200s. Possible a good idea.

I will integrate 200s 2 times next week to see how that changes the (learning) dynamics.

Interestingly i could not tranfer that running economy change from the 200s to the 1000m. Maybe that change takes a longer time. Time will show ...

One of my go-to runs as of late has been an hour run with a 20 sec surge every 3 minutes.

I gravitate towards the faster interval paces being an ex 400/800 guy. keeping them short still makes the run an hour aerobic run, but keeps the spring in my muscles and gets me through the run in good shape mentally. Yeah its not necessarily what Klas recommends, but fits very well for me and I think is in the same spirit. Running over 2k total at 800-1500 pace all while getting an hour aerobic effort in. Feel fresh and recovered for the next day. The surges also keep the pace during the other 53 minutes of the run in check. Overall pace right in the range of where an aerobic run should be for me without getting stale.

Some feedback to my 200m EIM:

I do it now 14 x 200m on track, 7 x counter clockwise (curve first then straight).

And the other 7 clockwise (straight first then curve). In total an even number.

This gives me a good muscular balance, as the step length in the bend has to be longer for the outer leg and shorter for the inner leg. Also running clockwise looks more professional :)

After the 200m interval, i walk not 10-20 sec as recommende, but so long that my heart rate drops below aerobic threshold (around 80%HRmax for me). That works really well and is my best method so far. And before the start of the next 200m, i walk a few meters to the start. It is more difficult for the brain, to do a start out from walking instead of easy running to the start.