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'Easy Interval Method'

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J2R Feb 2022 3:40pm, 11 Feb 2022 4,081 posts	Quote Pin J2R SPR, there's been quite a bit of discussion about the recovery pace on the EIM Facebook group (worth joining, Klaas Lok himself makes lots of contributions which elaborate on what he says in the book) and I would say my pace is fairly typical. After all, it's only about 10 mins/mile pace, and in fact slower than that because I walk a few seconds first. I suspect I wouldn't really feel any more recovered if I slowed that down to 11-12 mins/mile. I don't do 100% EIM training, though, as I do add in some workouts which I am convinced were important in making early 2019 my fastest ever running period, such a 4 x 8mins at 10K pace with 2 min recoveries - brutal but effective. I need to do a couple more of those in the next 3 weeks. Another workout I do is my version of Ronnestad intervals, which in its original form is 3 batches, separated by 2 minute rests, of 13 x (30 seconds hard, 5K pace or a bit faster, 15 seconds jog). The 15 second recoveries are not long enough for one's heart rate to drop much, so you end up getting around 30 minutes, most of which your heart rate is running very high, without it being anything like as knackering as a steady 30 minute run at high speed (not that I could run at 5K pace for 30 minutes anyway). The version of this I did a couple of days ago was more like 45 seconds hard, 15 seconds easy, with the hard pace being around 5K pace, 3 batches of 10, totalling 30 minutes. These things are what I use for the anaerobic session Klaas Lok mentions. I don't do them more than once a week.
SPR Feb 2022 4:04pm, 11 Feb 2022 36,268 posts	Quote Pin SPR J2R - 75 secs for 200 is 10mm (just over) for the recovery and circa 8:30 pace for the run sections due to the walk assumed at the 20 sec min at 20mm. I did the calcs. If it's typical then it further strengthens my thoughts that a 200 session isn't really a replacement for easy. If you look some of the sessions I posted on the aerobic intervals thread, they clearly aren't easy when you see the HR. How are you using easy intervals in your program?
J2R Feb 2022 4:25pm, 11 Feb 2022 4,083 posts	Quote Pin J2R Hmm, I think you've got the wrong end of the stick there, SPR. The 200m session consists of 15 repeats of 200m run hard followed by 200m gentle jog back. I do the reps themselves usually in around 39-40 seconds, which is 5:13-5:20 mins/mile, then I turn around, walk a few steps then jog back to the start. The 200m takes 40 seconds, the walk/jog back to the start takes 75 seconds or so (I don't tend to time it that often). For longer reps, the 400m and 1000m, I will normally walk for 20 seconds after each rep before jogging back to the start.
SPR Feb 2022 5:49pm, 11 Feb 2022 36,269 posts	Quote Pin SPR 8x200m =1600m 75*8=600 secs 1 mile = 1609m So 200m in 75 secs is basically 10mm. Other maths was done to show that if you walk for 20 secs at 20mm you need to run about 8:40 the rest of the way
SPR Feb 2022 7:00pm, 11 Feb 2022 36,270 posts	Quote Pin SPR To be clear, I'm not say it's a super tough session, it's very manageable with a good base. Just wouldn't say it's easy even if it's a good session.
SPR Feb 2022 11:28am, 14 Feb 2022 36,273 posts	Quote Pin SPR Did 6 x 1000 with 800 rec as part of 10.6 miles on Saturday. Also did a few surges in the last couple of miles after the 1000m as legs were feeling decent. Surges were a bit too much though and I was pretty wiped yesterday. Today I did 15 x 200 with 200 rec. Rec was usually 85 secs plus (although there's a rouge 65 which must be a GPS error). Legs felt better after than when they started so that's a thumbs up for it in terms of not being hard. Similar to a rhythm session I would do on track when practicing pace expect there would be no walking there. Track would be nice for solid pace info but effort is ok for now (reps went from 35 secs to 44.4 due to ups and downs).
J2R Feb 2022 10:10am, 15 Feb 2022 4,085 posts	Quote Pin J2R OK, I think I misunderstood what you were saying there. You're talking about my recovery pace for the 200m sessions. No problem with the arithmetic there, just that I don't walk 20 seconds at the beginning of each recovery as I said above (I only do that for 400m and longer), I walk maybe 5 seconds max. So my running pace for the recoveries is really pretty leisurely.
GeneHunt59 Feb 2022 10:34am, 15 Feb 2022 3,220 posts	Quote Pin GeneHunt59 More keep it simple intervals. Didn't want to create a whole new thread for my post, but I'm just getting back some fitness & gradually building up my running. Looking at doing 8 x 400m with 2 minutes resting/rolling recovery. Start each new 400m interval 200m ahead. I thought if I ran my 400m a little faster than current 5k pace, with the recovery I should receive some benefit without pushing too hard. Three or four weeks of this before getting back into more varied/challenging intervals.
SPR Feb 2022 11:17am, 15 Feb 2022 36,280 posts	Quote Pin SPR J2R - Fair enough, as I said, seems closer to Pirie than what I see as easy intervals but nothing wrong with Pirie; as I said, I've done a bit of Pirie. Gene - sounds like a decent plan. Would fit on the aerobic interval thread I posted but that thread is pretty dead. I'd look to start cutting the recovery if Pirie style intervals (run the 200 faster). Seems to fit fine with easy interval style, shorter recovery but very easy pace.
SPR Feb 2022 11:22am, 15 Feb 2022 36,281 posts	Quote Pin SPR This is a Pirie session from mid Dec. Split Summary === 1) 0.12m - 35(4:41/m) 142/157bpm [665b/mi] 6cal 2) 0.13m - 1:07(8:36/m) 159/164bpm [1366b/mi] 16cal 3) 0.12m - 36(4:49/m) 161/169bpm [774b/mi] 9cal 4) 0.12m - 1:09(9:16/m) 165/171bpm [1530b/mi] 16cal 5) 0.12m - 35(4:45/m) 160/170bpm [760b/mi] 9cal 6) 0.12m - 1:07(8:59/m) 167/172bpm [1501b/mi] 16cal 7) 0.12m - 36(4:49/m) 161/170bpm [776b/mi] 9cal 8) 0.12m - 1:07(9:00/m) 167/173bpm [1502b/mi] 16cal 9) 0.12m - 36(4:49/m) 161/171bpm [776b/mi] 9cal 10) 0.12m - 1:06(8:55/m) 167/174bpm [1488b/mi] 16cal 11) 0.12m - 36(4:49/m) 162/172bpm [780b/mi] 9cal 12) 0.13m - 1:05(8:21/m) 168/175bpm [1403b/mi] 16cal 13) 0.12m - 36(5:09/m) 161/170bpm [828b/mi] 9cal 14) 0.13m - 1:07(8:36/m) 166/173bpm [1426b/mi] 16cal 15) 0.12m - 36(4:48/m) 161/172bpm [772b/mi] 9cal 16) 0.12m - 1:06(8:54/m) 170/176bpm [1514b/mi] 16cal 17) 0.12m - 36(4:48/m) 163/173bpm [783b/mi] 9cal 18) 0.12m - 1:09(9:14/m) 167/175bpm [1542b/mi] 16cal 19) 0.12m - 36(4:53/m) 159/171bpm [776b/mi] 10cal 20) 0.12m - 1:07(8:58/m) 167/175bpm [1499b/mi] 15cal 21) 0.12m - 37(4:55/m) 161/172bpm [792b/mi] 9cal 22) 0.12m - 1:07(8:56/m) 168/175bpm [1501b/mi] 16cal 23) 0.12m - 37(4:55/m) 162/172bpm [795b/mi] 9cal 24) 0.12m - 1:05(8:41/m) 168/174bpm [1458b/mi] 15cal 25) 0.12m - 36(4:50/m) 163/173bpm [787b/mi] 9cal 26) 0.12m - 1:04(8:39/m) 169/176bpm [1462b/mi] 15cal 27) 0.12m - 37(4:57/m) 163/172bpm [806b/mi] 10cal 28) 0.12m - 1:07(9:00/m) 168/175bpm [1512b/mi] 15cal 29) 0.12m - 36(5:08/m) 161/170bpm [827b/mi] 9cal 30) 0.12m - 1:07(8:59/m) 169/176bpm [1517b/mi] 16cal 31) 0.12m - 36(4:52/m) 161/173bpm [784b/mi] 9cal 32) 0.13m - 59(7:35/m) 173/177bpm [1312b/mi] 14cal 33) 0.12m - 36(5:08/m) 167/174bpm [858b/mi] 9cal 34) 0.12m - 58(7:47/m) 175/179bpm [1363b/mi] 14cal 35) 0.13m - 36(4:38/m) 169/176bpm [783b/mi] 10cal 36) 0.12m - 58(7:50/m) 175/178bpm [1371b/mi] 14cal 37) 0.12m - 38(5:06/m) 170/177bpm [867b/mi] 10cal 38) 0.12m - 59(7:52/m) 174/178bpm [1370b/mi] 14cal 39) 0.12m - 34(4:32/m) 170/179bpm [771b/mi] 9cal 40) 0.01m - 4(5:57/m) 180/180bpm [1070b/mi] 1cal