Easy Interval Method

hello Runners my name is class L I'm a

former 24 times champion from the

Netherlands with a personal best at

10,000 M of 28 minutes and 24 seconds I

would like to introduce to you a

different and unique approach regarding

training for distance Runners from 800

meter to Marathon an approach of which

UK Runners World recently said

Innovative this different approach is

called the easy info method and I wrote

a book about it with the same name as

title this easy intervall method brought

me and other fast runs great success but

it also helps many slower Runners

improve their personal best and

ReDiscover their enjoyment in

running nowadays the so-called 80 20%

intensity distribution is quite

popular around 80% of your mileage

should be easy in the low aerobic Zone

and 20% hard in the anerobic zone this

is advised to you by many coaches and

famous exercise

physiologist however I disagree easy

interval training is more effective and

more enjoyable for most of

you American Martin Daniel said thanks

class look Monumental work it's fun it's

easy and I'm getting faster on only four

sessions a week

in the article that can be found via the

link in the text below this video I

explain extensively why this popular

at20 training so-called polarized

training is not the most efficient

training for the normal Runner while

easy interval training

is I will discuss running

economy the elasticity pop bounce in

your legs muscle fiber composition and

Supply the article is quite long in this

video I will give you the shorter

version firstly you have to know that

muscle fibers can be divided in two

different main types SL wi type one F

witch type two on average most regular

Runners have about a 50/50% ratio of

type one to type two fibers in their

largest leg

muscles however ofp distance Runners

have a much higher percentage about 80

to sometimes 90% of slow Twi fibers

while for top sprinters it is the other

way around because of this difference in

muscle fiber composition between normal

and top Runners normal Runners should

not copy the training approach of

worldclass

Runners what is basic training a lot of

slow endurance training in s one widely

regarded as basic training aimed at

developing the aerobic endurance of the

slow twitch fibers and usage of fat as

fuel this works well for top Runners who

got a high percentage of slow twitch

fibers and always keep their springy

running style thanks to being lightly

built having thin legs with resilent

muscles and tendons and perform up to 12

or more occasionally running sessions

per week in which many fast kilometers

compensate for any lost running economy

gratitude to these faster miles top

Runners also train the aerobic function

of the fast switch muscle fibers and the

perfect usage of energy fat carbo

lactate unfortunately this approach is

much less effective for normal Runners

with a more or less around 50/50% muscle

fiber

compostition it has been scientifically

proven that they need more time to

recover also they perform just three to

seven sessions a week with the largest

part of the training being easy

runs together with carrying more weight

this passes many Runners developing a

heavy running style and not fully

developing the aerobic function of the

fast witch

fibers 50 years of experience taught me

me that basic training should be as

followed basic training should be aimed

at Mo at making the most of the

so-called

reactivity that is the elasticity pop

bounce in your legs of all leg muscles

and

tendons basic training should not only

focus on the aerobic function of the

slow twitch muscle fibers also on the

aerobic function of the fast switch

muscle fib fibers these aerobic

properties of the fast witch fibers are

mainly used at higher speeds not only at

800 and 1500 M but also at 10 kilom and

for many Runners also at the

marathon the American physiologist Dr

sen Milan also showed the importance of

training zone three and Zone

to he did this from the perspective of

fuel supply and development of the

mitochondria next you will see a graph

of sun Milan which can be found on the

internet the maximum heart rate of a

little bit above

175 is just an

example from this graph we can learn

that training in songs two and three

provides a mix of using fat carbo and

lactate while in sounds four and higher

the body primarily

relies on carbo and

lecta when raising at 10K most normal

Runners will be in zone three and or

zone

four however with slow endurance

training in zone one a runner will

predominantly train the slow

twisters and the fat burning system

which is not efficient Dr s Milan

believes that zone 2 intensity is

optimal for triggering improvements in

your mitochondria the so-called

powerhouses in our cells that use oxygen

to convert food into

energy according to him if you stay in

zone one your mitochondria won't be

working hard enough to Spur significant

Improvement additionally I believe that

regular training at Zone 3 intensity is

also important to ensure the lect

shuttle also contributes to the energy

supplies and the results show

it this all supports the easy interval

method a runner who focuses more on

running economy and training of the

aerobic function of the fast switch

fibers according to the easy interval

method will significantly improve two

neglected engines

experience has shown that this approach

has resulted in substantial improvements

over various race distances for runners

who hadn't progressed for years Dutchman

Berle Berger said my reactivity

increased to a level I had never had

before from a mediocre Runner he became

a national athlete in three years times

winning medals in Dutch

championships German Runner Andreas Kyle

said I feel like an aerobic

monster after 10 years of stagnation he

improved his personal best at the age of

35 what does this all mean for your

training as a normal Runner with a more

or less 5050 fiber distribution you

should do a lot of your training in the

high-end aerobic so why because a runner

with more type two fibers needs more

sessions at a relatively higher speed

moderate and fast in order to recruit

the aerobic fastweight

fibers however be careful a 50/50 runner

needs more recovery time and is more

vulnerable to

overtraining therefore do not per

perform regular up to three fast

endurance runs of 30 minutes or more

every week you will get tired and

overtrained within a few few weeks no

you have to cut such a fast run in

pieces with sufficient almost complete

recovery after each fast

interval easy interval method rested in

a safe efficient and enjoyable Manner

and the book provides detailed schedules

for this most Runners who follow these

schedules experience the following

benefits one better training of the

called leate channel two lighter

training program more fun in

training improved reactivity elastic

energy bounce in their legs which gives

a better running economy a better

finishing

spre number four most Runners report

fewer injur injuries course one used to

this way of training five better

training for all the

Masters runners to maintain speed and

reactive running many Master's World

Records have been beaten by easy

interval meod Runners for example German

Su kmit broke a dozen Masters World

Records six you will be fitter and

better prepared before races seven

faster recovery after races eight much

quicker return to Fitness after a period

of not training of illness or injury

number

nine Runners who stated for many years

be their personal best with for example

minutes at

10K what about the 20% anerobic training

in the at20

approach that is

20% why would the slower Runner who

completes the 10 kilometers 50 60

Minutes or slower

which for many Runners is slower than

the anerobic threshold spent 20% of

their training at an intensity around

and above the anerobic

threshold an intensity that will

probably only be reached in the final

Sprint or one or two minutes I myself

hadn't performed any heavy anerobic

Paces six months and ran at 10,000 m in

2824 I only performed the a few fast

andur runs 7 to 8 kilm and four cross

country racing all the rest was easy

interval methods training when I didn't

need it for

2824 why should the slower Runner normal

Runner perform 20% of his training at

hard anerobic

training forget it follow my advice in

my book how to prepare and Peak for your

10K

in conclusion the easy interval method

is characterized by a total allround

approach that from the beginning

addresses the endurance of the aerobic

slow and fast witch muscle

fibers as well as specific muscle

strengths and running economy and this

all in almost every

session for example an easy interval

method session of four or six times 1K

aimed at sound three the total of fast

which means high-end aerobic pomet is

four or six the total of easy Pomers

including warm up and cool down about

seven or nine every session also

includes a few strides at the end of the

warm up so you are training several

aerobic sounds as well as running

economy that is total approach stepen

Syler a well-known exercise physiologist

said normal atlet should train like the

world's best athletes however to Runners

I say the opposite don't do that any

runners who switch from the 020 approach

to easy interval training prove

this in the book easy interval method

you will find schedules for all

distances from 800 M to marital from

from training twice to seven or eight

times a week and with some advice to do

even more a preview of the book can be

downloaded for free by a easy interal

method. easy interval method.com in this

preview you can read reviews of other

Runners top H Runners from all over the

world and it describes what all you can

expect effect in the book finally the

opinion of three American

RS k s as an over 65 year old

experienced rner easy interval method

preferred training methods over the

frequented stress and injury related

traditional methods of training benefits

less stress on my joints improve

recovery Performance Health enjoyment

from

I highly recommend

it Brian Bryan said game changer I have

read at least a dozen well-known books

this book explains things better and is

easier to understand than any so far I'm

60 years and I'm now running some of the

best training and rising of my life

having spent hundreds of hours reading

books blogs articles and watching

countless YouTube videos I will say that

this book is what I've been looking for

and I cannot recommend it more highly it

is a Hidden Gem these two comments can

be found on

amazon.com at the bottom of the page

regarding the book easy interval

methods then another review Master world

recordbreaker and Master's world

champion American Dan King said I am a

big proponent of the easy interval

method and expect it be my primary

training structure for the

foreseeable future you can find the

schedules in my

book okay folks I hope you found this

interesting please follow the link below

and visit easy interval method cheers