Interval training of 50-60's effects physiologicly?

Short on time, so this is brief:

VO2 max can improve with intervals as you mentioned. It is, however, just one element of performance and thus it would be erroneous to use only one type of training. You could use long reps, short reps, slower, moderate or faster reps, sets, but in the end, one must have stamina. VOlume is thus key. Igloi's runners ran intervals nearly every workout, yes, but they were doing heavy volume too. This must not be ignored. Kuts was running fartlek type intervals often, but during 30km runs, typically over rolling terrain and through the woods. Zatopek ran intervals daily, but his volume mounted to 30km of running per day. Never forget the two must go hand in hand in order to raise performance to its highest heights (volume and intensity, in ballance).

yes obviously volume was immense and we've come a long way since these times. I was just wondering if year round reps of intervals such as those suggested above could benefit a modern day high volume training. Maybe doing 20x100m at race pace with 50-100m jog recovery during the base period would keep our FT type IIa and b fibers more developed and work on them throughout the year instead of the shorter peaking periods we use to work on them in modern training. Just hypothesizing really. Just wondering what kind of lactate levels intervals like these would show and such.

See "Better Training For Distance runners," p. 183, where it talks about a greater stimulus for IIa and IIb (actually IIx in humans) fibers from short intervals run quickly, with short recovery between reps and longer recovery between sets. Also see Noakes, p. 156, where the length of high intensity reps and the resulting lactate is discussed.

Workouts such as 20 X 200 with equal rest are potent for raising VO2max/vVO2max, and also potent workouts for raising lactate threshold. But if the length/intensity of the reps and the rest periods are managed properly (Noakes shows a blood lactate figure of 5-6 mmol/l for 30s reps and a 1:2 work recovery ratio, even after 30 minutes of work), the lactate level is considerably less than it would be with longer reps (or continuous runs) at the same pace. So you can get in more work at pace and recover quicker.

Renato has pointed out in the Intermittent Training thread that the new thinking in producing aerobic power is to run short reps with short recovery fast enough to create high levels of lactate for short periods of time but lower levels of lactate overall, so that damage to muscle fibers is less and recovery is quicker. So what goes around comes around...

I believe the proper way to think about short intervals is to think about muscular contraction. Running short sprints, hills, etc require you to perform at a higher power output, to perform with a stronger muscular contraction. So, if you are able to train your muscles to become more powerful then you will increase your speed. If you increase power, increase speed you have to recruit more muscle fibers which requires more oxygen so you get a higher Vo2max and a higher lactate threshold.

And round and round we go...

Intervals?

I suggest you read this thread:

http://www.letsrun.com/forum/flat_read.php?thread=825534&page=0

yep - read that thread. Test on Fri - open book. Really ... on the thread - no way on the test.