'Easy Interval Method'

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SPR Feb 2022 12:11pm, 15 Feb 2022 36,283 posts	0 SPR Average pace there was 6:43 so definitely not easy. Yesterday's 15 x 200 was 8:30 pace so a lot easier even if I wouldn't say it was totally easy (muscles still work to run fast).
SPR Feb 2022 12:58pm, 16 Feb 2022 36,285 posts	0 SPR Yesterday I did a standard easy run as was feeling tired in the morning (8:45mm). Was tempted to do another standard easy today but did 4 x 1000, 800 rec instead. Went well and felt better for it. The 1000s are definitely a good addition to the repertoire from my experience so far (in the sets of 4 I'm doing them in for normal runs anyway).
J2R Feb 2022 10:57am, 17 Feb 2022 4,087 posts	0 J2R SPR, I've basically replaced most of my easy runs with 4-6 x 1000m with 800m recoveries now. My average pace for the session tends to work out at around my normal easy pace (typically 8:00-8:15).
GeneHunt59 Feb 2022 12:28pm, 17 Feb 2022 3,227 posts	0 GeneHunt59 First track session since June last night and I tried out my 8 x 400m with 2 mins rolling recovery plan. Went off too fast. For the recovery I walked the first minute and gently jogged the second. Will do this for next few weeks, dropping the 2 minutes to 90 seconds. Will then look at joining in the rest of the club's more structured interval training.
larkim Feb 2022 12:58pm, 17 Feb 2022 17,089 posts	0 larkim 5x1000m is in the P&D plan for me tonight (postponed from last night because of "Dudley") which will see me likely at faster than 5k pace for the intervals and about 2m45 jog recoveries if it's anything like my usual attempts. I'd like to hope I can squeeze out 6min/mile pace for the 1ks based on current fitness. I do tend to work pretty hard at these though, not "easy interval". Wonder if there is scope for me to run easier in both the interval and the recovery? This was my last attempt in 2020, which was into a stiff breeze apparently. 1) 0.62m - 3:35(5:47/m) 159/168bpm 47cal 10.38/12.98mph 2) 0.35m - 2:42(7:46/m) 163/172bpm 39cal 7.73/9.75mph 3) 0.63m - 3:32(5:36/m) 163/171bpm 43cal 10.71/11.35mph 4) 0.34m - 2:45(8:01/m) 171/184bpm 37cal 7.49/10.33mph 5) 0.63m - 3:28(5:31/m) 167/185bpm 19cal 10.87/11.86mph 6) 0.35m - 2:52(8:13/m) 166/183bpm 27cal 7.3/10.46mph 7) 0.63m - 3:30(5:36/m) 171/179bpm 31cal 10.72/11.48mph 8) 0.35m - 2:53(8:18/m) 177/184bpm 42cal 7.23/10.27mph 9) 0.63m - 3:31(5:33/m) 175/187bpm 56cal 10.8/11.65mph 10) 0.34m - 2:51(8:15/m) 179/183bpm 41cal 7.27/10.35mph
SPR Feb 2022 1:06pm, 17 Feb 2022 36,291 posts	0 SPR The scope should be set by what P&D want you to do. I'm a broken record on this but intermittent training can be used to train in any way so it just depends what the aim of the session is.
larkim Feb 2022 1:10pm, 17 Feb 2022 17,092 posts	0 larkim I know where you're coming from. But isn't the point of the EIM that (according to it's proponents) it is suitable for any runner? I know that contrasts heavily with the prevailing wisdom about specificity (which I'm with you on SPR, if the book says do this - I do it!) but as a complete non-expert I'm open to the concept of doing lots of intervals as I just enjoy them! For now I'll stick to the plan and P&D says 3k-5k race pace and 50%-90% time for the recoveries, so as long as I can make interval 1 no faster than interval 5 I'll stick with my usual approach!
SPR Feb 2022 1:21pm, 17 Feb 2022 36,292 posts	0 SPR They are for anyone but they replace the basic aerobic training, not specific intervals that P&D is scheduling in. Basically it's like saying I was supposed to do a tempo session today but I'm going to do a easy run instead without rhyme or reason. Of course if you thought you didn't need to do the specific intervals then that's a different matter and is maybe some EIM might advocate, but you need to think it through as they aren't the same.
SPR Feb 2022 1:32pm, 17 Feb 2022 36,293 posts	0 SPR SPR, I've basically replaced most of my easy runs with 4-6 x 1000m with 800m recoveries now. My average pace for the session tends to work out at around my normal easy pace (typically 8:00-8:15). J2R cool. I'm not sure it can truly replace my really tired easy days (eg like the 8:45 day on Tuesday) but it works for the other easy days I think and I'm not ruling out the tired days yet as it could be the perk up needed. I can't imagine wanting to do 1000s as an easy run the day after a tough MD session though. I definitely think continue progressive, threshold is still needed though.
GeneHunt59 Feb 2022 2:12pm, 19 Feb 2022 3,237 posts	0 GeneHunt59 5k times improving weekly. From the Wednesday's track session I did a back of the envelope calculation and guesstimated that I could get round a flat course today in 28:20, (5.40 km pace). Started off too fast and hit first km mark in 5:21. Realising I couldn't keep it up, I tried to maintain about 5:45. Went into the last km knowing I would have to pick the pace up a bit and just ran without looking at watch. Managed 5:33 pace and finished in 28:21. Will keep on at the 'easy' intervals on Wednesdays and see if there is much improvement over the next few weeks.