'Easy Interval Method'
18 watchers
Feb 2022
4:14pm, 10 Feb 2022
36,257 posts
|
SPR
This is why I'd say it's not really MD training (the pace). It's likely more that just doing the intervals means you're missing more of what you need for LD training. Fastest pace for me was 3:45 on the 1000s which would be about 79 for HM. I'd expect 200s (fast and short) to be nice for me. I've done 200s in 35-37 with 200 rec of about 70 secs (Pirie aerobic intervals), so these would be a lot easier with walk/ jog recovery. Maybe road Vs track and doing them on tired legs would be the main issue. The 1000s (comfortable pace to maintain) were nice. 400s I think are the toughest (fairly fast for a longish time). Obviously could change as you get used to them. The 1000s are nice as it's a pace that doesn't require a lot of effort to get to. I can see them being used as recovery. The 400s and 200s not so much, at least right now as on tired legs it's too much effort to run at that speed. |
Feb 2022
5:39pm, 10 Feb 2022
4,077 posts
|
J2R
Interestingly, Klaas Lok himself as spoken of the 200s as the easiest for him, the the session he would do on an easy, recovery day. I think that's probably true enough for me too if I stick to the lower end of the pace range (40-41s), but certainly not when done fast. What I like about the 1000s is that they're easier to do away from a measured circuit than the others - 200m and 400m are too short a distance to be able to trust a GPS watch for accuracy. Not that it's vital to be spot on with the pace for these, but I like to know what I'm doing to gauge progress and to fine tune my training. I have measured 200m and 400m stretches in my local park where I do those distances, but for the 1000m ones I just head off and wait for my watch to beep for 1km. |
|
Feb 2022
5:48pm, 10 Feb 2022
36,258 posts
|
SPR
Yeah I can imagine that about 200s TBF if you're ok with the speed. Agree about short distances on road although I did do 400s Garmin measured. I've done Pirie intervals to time on road or grass previously rather than distance. |
|
Feb 2022
6:14pm, 10 Feb 2022
4,078 posts
|
J2R
SPR, what are Pirie intervals?
|
|
Feb 2022
6:34pm, 10 Feb 2022
36,259 posts
|
SPR
Gordon Pirie via his coach Gerschler. All detailed in a 60 page free pdf, Running Fast and Injury Free (should be able to find online pretty easily). Similar to Igloi style stuff.
|
|
Feb 2022
6:39pm, 10 Feb 2022
36,260 posts
|
SPR
Were discussed on this thread quite a bit: fetcheveryone.com/forum/intervals-during-aerobic-base-training-48156/
|
|
Feb 2022
6:43pm, 10 Feb 2022
4,079 posts
|
J2R
For many years I did Billat 30:30 intervals, but in my case for convenience, because of a measured section in my local park, I did 40:40 instead. This is where you run 40 seconds at VO2max pace followed by 40 seconds, very easy (maybe half the pace), repeated 15-20 times. I use the same pace for the EIM 200s, but obviously recovery is quite different, with maybe 75 secs instead of 40. The EIM one is definitely a lot easier, although I have never found the Billat sessions to leave me too beaten up.
|
|
Feb 2022
7:00pm, 10 Feb 2022
36,261 posts
|
SPR
I'd expect easy interval recovery to be more than 75 secs. There's 40 secs walking on each side (minimum 20). Billat doesn't sound easy to me (might be 'easy' to complete but would expect fatigue from that with the recovery being so short). Gerschler/ Pirie intervals aren't supposed to be easy in the same way as EIM. The recovery getting quicker is one of the main ways you progress the sessions which is different from EIM where the recovery should be super easy. |
|
Feb 2022
10:38am, 11 Feb 2022
4,080 posts
|
J2R
Billat reps are certainly not meant to be easy, no, they're a full on VO2max workout. My 75 second recovery in the EIM 200s is actually plenty easy enough, walking a few seconds then an easy jog. |
|
Feb 2022
12:56pm, 11 Feb 2022
36,264 posts
|
SPR
J2R - Feels more like a Pirie session than an EIM one to me but if you've got to the point where the whole thing feels similar to how you feel after an easy run then fair play. 40 secs walking would be pretty much impossible though as the running bits of recovery would be sub 6:30 pace! |
Related Threads
-
Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
Sep 2023
-
Hillscore...what is it?
Aug 2023
-
Daniels Running Formula. The Definitive Wire.
Jul 2023
-
Hadd's Approach To Distance Running
Apr 2023
-
POSE running
Oct 2020
-
Numpty Question about Plans
Feb 2020
-
Mcmillan training pace calculator
Oct 2019
-
What's the point of pyramids?
Sep 2017
-
Maffetone
Jan 2017
-
Do I have to go so slow?
Oct 2015