Verheul method

Although Dutch distance domination might not be quite a thing in running, it is in cycling and particularly speed skating. The Dutch produce an astounding number of world class speed skaters, almost mind-boggling when you consider the overall population of the country. Considering these sports share many of the traits of running, we could learn from their training.

Hi Norve,

I understand that you have 6 double days and 1 day off.

And you are an older runner. .. 50+ ?

I think this is a heavy schedule. Please read the schedule of Silke Schmidt, who ran many WR's (also half marathon) as a master 55+ and 60+.

Kind regards,

Klaas

Anyone from the USA who ordered the book? Could you please tell me after how many days you received it? Because Amazon.com says delivery in 1-2 months...this can't be true.

Klaas Lok wrote:

Anyone from the USA who ordered the book? Could you please tell me after how many days you received it? Because Amazon.com says delivery in 1-2 months...this can't be true.

I ordered mine on a Sunday and got it the following Tuesday.

Klaas Lok wrote:

Anyone from the USA who ordered the book? Could you please tell me after how many days you received it? Because Amazon.com says delivery in 1-2 months...this can't be true.

It took two days for mine to arrive.

Great, thank you both, Raggedman and HRE, for the feed back!

Mr. Lok, I ordered the book directly from your website. How long will it take to be delivered?

I live in Belgium.

thx,will read it,when I receive the book

Who and what are you saying

That is also a matter of just a few days.

Probably it has already arrived.

Kind regards, Klaas

It arrived yesterday. Looking forward to reading it!

Johnfrog11 wrote:

I'm trying the dutch Verheul method. And my form starts to improve a lot. It just feels a lot better, stronger, lighter, smoother. The method is just easy intervals everyday like 5 times 1km at 1/2 marathon pace and 10 times 400 meter at 10k pace. No long runs or easy runs. The only easy running is the warm up and cooling down.

What are the potential drawbacks of this method ?

10 days in, not a single easy pace run, feeling more bounce and smooth. Haven't enjoyed running this much in a long time. Feel like being a kids again.

What is this utopia I've stumbled across. More research will be conducted after i do my marathon.

This looks like fun

Exactly.. really more people should try this. But you have to know your current fitness level and don't run them too hard. A little slower is better then too fast.

Klaas Lok:

I read the book now. It's really interesting and I look forward to try this method! I have some questions regarding the half marathon 5 days/week schedule. In wk 8 and 10 there is race on the agenda. If one is not racing there, should one exchange those for endurence runs with surges? Or should one do race imitation or some such?

Also, how often should you gauge your fitness level? Say one is on a 13wk half marathon program, should you adjust after say 5-6wks as increase in fitness occur or should you just go by feel and increase gradually from the lower range of the speeds defined at your starting fitness point up to the high end of the speed range over the course of the 13wks of the program?

Thanks for this book, really looking forward to train like this and see what it can do for my race times. Also thank you for taking the time to answer things in this thread, much appreciated!

+1

Sorry for my late reply, haven't been here for a week.

Regarding your first question: I would suggest to do a fast run of 8-10km with a few surges as exchange for the 10km races. Please read at the bottom of page 59 in my book about this type of runs.

Regarding your second question:

“Going by feel and increasing gradually from the lower range of the speeds defined at your starting fitness point, up to the high end of the speed range over the course of the 13wks of the program”, sounds like a logic approach.

However, firstly, as you can read at the start of the half-marathon chapter, the ideal starting point is that you start your half-marathon preparation after a period of training for and racing of 10km’s. So, in that situation you will probably already in the first week be able to easily run the times in the middle of the speed ranges.

Secondly, always run by feel: on bad days, in a bad week, you can’t increase your speed compared to the week before.

Due to the fact that a half marathon schedule is a bit heavier than a 10km schedule, I would suggest to limit the number of sessions at the high end of the speed range. And don’t strictly follow the times in the table, but run by feel. The times in the table are a starting point, as I have explained in the book.

Ordered a copy of this book as well. I’ve been doing lots of easy to moderate running for a few years now and making fairly steady fitness gains (3:45 Marathon to 2:49 so far). However, it seems like the sharpest gains seem to come whenever I incorporate an easy interval day (EZ but fast 200’s with long recovery). The problem is that I never stick with them. So seeing this thread really caught my attention.

I don’t know if I would go to exclusive easy intervals but I am hoping this book will help me understand how to intelligently use them effectively on a frequent basis. Looking forward to the book!!

ALD83,

Pls do not publish these schedules here. I will not comment on this, sorry.

I urge you to remove them. I mentioned it earlier on in this thread: when several people publish their schedules and ask me to comment on those, after a year the complete book can be read here.

I hope you understand this. It took me and my translator Russ Mullen a year to write the book + money to edit and publish it.

If any questions, you can contact me via my e-mail address which can be found at

www.easyintervalmethod.com

.