Full Description
As a distance runner, are you tired of long, slow runs? Do you often feel sluggish and flat and, despite doing your regular long runs, can never quite improve on your personal best times? If so, The Easy Interval Method may be just the book for you!
Written by Klaas Lok, a 24-time Dutch national champion (on the cover photo running in front of Steve Ovett, former British world record holder and Olympic champion), the Easy Interval Method challenges many of the usual training protocols and guidelines associated with distance running. Avoiding long runs in favour of relaxed, easy interval training, Klaas presents a strong and intriguing case to get athletes moving smoother, stronger and faster with fewer injuries.
The Easy Interval Method contains detailed schedules for all distances from 800m to marathon. Using the principles described in this book, elite athletes have won many Dutch titles, set several national and World Masters records and even won Olympic and World championship medals. More casual runners have also surprised themselves by greatly improving their personal best times, even after years of stagnation. The book is a bestseller in Holland and is now available for the first time in English.
Contents
1. Introduction; 2. Successes - Personal stories; 2.1 Successes; 2.2 Personal stories; 3. Training examples of Klaas Lok; 4. Lactate threshold - Science supporting easy interval training; 5. Aerobic and anaerobic training and the importance of reactivity; 5.1 Aerobic training; 5.2 Anaerobic training; 5.3 Strength training - reactivity; 5.4 Advice for young runners; 6. Easy interval basic training guidelines & table; 7. How to use the schedules - Mixed & anaerobic workouts; 7.1 How to use the schedules; 7.2 Example of a mixed workout in the forest; 7.3 Example sets of anaerobic tempos; 7.4 Examples of race imitations; 8. Example schedules - Novice runner and 10 km; 8.1 Novice runner; 8.2 Schedule 10km - 2 sessions a week; 8.3 Schedule 10km - 3 sessions a week; 8.4 Schedule 10km - 4 sessions a week; 8.5 Schedule 10km - 5 sessions a week; 8.6 Schedule 10km - 6 sessions a week; 8.7 Schedule 10km - 7-8 sessions a week; 9. Example schedules - 5 km & 5000m track; 9.1 Schedule 5km - 2 sessions a week; 9.2 Schedule 5km - 3 sessions a week; 9.3 Schedule 5km - 4 sessions a week; 9.4 Schedule 5km - 5 sessions a week; 9.5 Schedule 5km - 6 sessions a week; 9.6 Schedule 5000m track - 6 sessions a week; 9.7 Schedule 5000m track - 7-8 sessions a week; 10. Example schedules - 1500m track; 10.1 Schedule 1500m track - 5 sessions a week; 10.2 Schedule 1500m track - 6 sessions a week; 10.3 Schedule 1500m track - 7-8 sessions a week; 11. Training for 800m - General ideas - Example schedule 6 sessions a week; 12. Half marathon - Introduction; 12.1 Schedule half marathon - 3 sessions a week 12.2 Schedule half marathon - 4 sessions a week 12.3 Schedule half marathon - 5 sessions a week 12.4 Schedule half marathon - 6 sessions a week 12.5 Schedule half marathon - 7-8 sessions a week; 13. Marathon - Introduction; 13.1 Schedule marathon - 3 sessions a week; 13.2 Schedule marathon - 4 sessions a week; 13.3 Schedule marathon - 5 sessions a week; 13.4 Schedule marathon - 6 sessions a week; 13.5 Schedule marathon - 7-8 sessions a week; 14. Foot strike - Upper body - Arms; 15. Conditioning exercises; 16. Triathlon & duathlon and easy interval training; 17. Epilogue;
