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.
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.
•Total distance of each session (reps + recovery intervals and warmup/cooldown) typically ends up being 6-7miles.
•Total time of session typically lasts 1 to 1.5 hours.
In these sessions, one is always moving at a goodly pace, but rarely outright blasting it. The intent is to be able to comeback the following day and put in another interval session, and put in up to five interval sessions per week.
There are no claims being made here that this training plan is optimal for racing preparation, and/or for achieving optimal physical health, or that it is “magic” 🧙♂️ (although it may produce results that are surprisingly good.)
If only somebody had already thought of a training system incorporating easy relaxed intervals on a daily basis. Maybe they could even have written a book
76yr old geezer here. I just posted on the reconstructing Igloi thread what I'm currently doing on my training, which is very similar to what you suggest. It does work very well for building endurance with a very low injury risk.
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.
Nah, too structured. Just run fast/don't run fast. Repeat until ecstatic.
The interval is the rest period between hard efforts. Of course you should be relaxed while resting. Does any training plan not involve relaxing during rest breaks?
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.
Rather than just 200m and 400m with 100m and 200m rest, you could structure like this: 6 x 150m @ repetition pace / 50m easy; 400m easy; 4 x 300m @ interval pace / 100m easy = 2 miles of running volume.
76yr old geezer here. I just posted on the reconstructing Igloi thread what I'm currently doing on my training, which is very similar to what you suggest. It does work very well for building endurance with a very low injury risk.
Using a regular city block for this interval training: simply genius; thank you.
If wall-posters are eventually printed up, I suggest we use your photo (if you agree, of course) from this year’s Carlsbad 5000, illustrating an outstanding athlete championing this method.
Rather than just 200m and 400m with 100m and 200m rest, you could structure like this: 6 x 150m @ repetition pace / 50m easy; 400m easy; 4 x 300m @ interval pace / 100m easy = 2 miles of running volume.
Hi Iggy. Starting out, I assigned this a 1:2 Work/Rest ratio, rather than the 1:1 used in Klaas Lok’s EIM.
Even with this apparently quite simple plan structure, like keeping the rep distance the same for the entire session, as done in The Freiburg Interval Method, and as I’m doing here, there nonetheless is a tremendous amount of tweaking (like, for example, changing up stride mechanics as done in the strategies of Mihály Iglói ) that can make this infinitely variable.
Rather than just 200m and 400m with 100m and 200m rest, you could structure like this: 6 x 150m @ repetition pace / 50m easy; 400m easy; 4 x 300m @ interval pace / 100m easy = 2 miles of running volume.
Hi Iggy. Starting out, I assigned this a 1:2 Work/Rest ratio, rather than the 1:1 used in Klaas Lok’s EIM.
Even with this apparently quite simple plan structure, like keeping the rep distance the same for the entire session, as done in The Freiburg Interval Method, and as I’m doing here, there nonetheless is a tremendous amount of tweaking (like, for example, changing up stride mechanics as done in the strategies of Mihály Iglói ) that can make this infinitely variable.
I appreciate your feedback, Cheers.👍
I agree, and believe it is good addition to many ideas presented on this site.
Hi Iggy. Starting out, I assigned this a 1:2 Work/Rest ratio, rather than the 1:1 used in Klaas Lok’s EIM.
By 1:2 Work/Rest ratio, I’m referring to a recovery distance equal to the rep distance (taking ~twice as long in time). But I just went back and checked Table 2 of the following publication, and EIM may use, at least in some cases, the same:
There is a new post by Bence Kelemen on the Reconstructing Igloi thread. You might have an interest.
In reference to your workout, I prefer 50m between 150m. Controls the effort, while keeping the heart rate higher.
Thanks iggy, I read the post, but did not understand all the fine details. My understanding is the Igloi Method benefited from having a knowledgeable, hands-on, observant coach, with the objective to extract the very best from athletes being pushed to their limits in a voluminous system.
Today’s workout on a cold rubber track was on a “cold cloudy day” (not to be confused with Buddy Edelen’s “cold clear day”☺️), with wind gusts exceeding 20mph. I even had some light snow pellets visit on occasion, even though the air temp was at least in the high 30’s. I ran all the reps with the wind at my back.
~3.5k of reps @ ~ 2mile pace were covered in todays session. The Freiburg Interval Method was first developed over eighty years ago by physiologist Hans Reindell and coach Waldemar Gerschler; would they not be amazed if they could have peered decades into the future to see the ubiquity of today’s Heart Rate Monitor technology?
With the significant challenge to this new stimulus, I hope my body seems to be responding okay, but building the tissue (muscles, ligaments, tendons, etc.) will take time, especially at my age. For now, I’m content to take full recovery on these reps, thus the “Relaxed Interval Method”.
The temperatures are now plummeting, and it is forecast to be much colder and windy tomorrow, but Lord willing, another interval session will be served from the menu.
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.