This Book Made Me A Faster Runner - Review

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The Easy Interval Method by Klaas Lok is probably my favourite running book because it goes against the grain of lots of the running training that is popular today.

Klaas Lok was successful by running fast intervals every day at a comfortable pace and not lots of long runs at the same slow pace. He followed that up with an anaerobic session or race once a week, rather than the twice a week that is popular now.

I have used parts of his method in my training and had success with it.

[GranpaChook]

Hi Patrick. My name's Russ and I helped Klaas do the English version of this book. Thanks so much for doing this review and it's great to hear you've enjoyed and taken some positives from it! Super impressive marathon time as well, congrats! I have let Klaas know about your video - he'll be super keen to watch it and be glad of the feedback :)

[jakehoneywill]

Patrick, I like your approach. You’re the only person on the whole internet that isn’t constantly banging on about 80/20.. I’m not a fast runner (54y/o, running for about 5-6 months, 26:40 5k ) and I find the constant 6:45km boring AF. I tried MAF training (sticking to 125-130 HR) which seems to just get your body ‘set’ to run at a slow pace. It just feels more inspiring and invigorating to push a bit, rather than being ‘afraid’ to go over zone 2 more than 20% of the time.. maybe it’s because I’m a beginner ..I find your videos make me want to just run.. a bit faster and not limit my mindset to the ‘run slow to run fast’ paradigm

[colindittmer.]

That slightly faster high aerobic pace is what is known as Tempo. (comfortably fast)
The method of surging is known as fartlek. (speed play)

[lizzypicardi]

This book looks great. I love your channel. I just started running this year and it's amazing. I have my 1st marathon and I am looking to get under 3:30.
I am starting my journey at 33 years old and it's so wonderful to see you start later as well and kick butt Thanks!

[kevdavies]

Your last two videos have really got me thinking about my approach to training. I only got back into running 3 years ago when I turned 50 and have struggled with all the low HR, 80/20 style that's the default advice. When I ran previously in my 30's after giving up amateur football I just ran 3 days a week to feel, mostly over varied terrain and with a lot of hills, using the flat for recovery. Without any sort of training plan I ran a couple of 1:36 half marathons, which as I'm not built for endurance running (5'8 @80kg) I was happy with. The hilly runs would I think be similar to the EIM just without the structure. Definitely something I'm going to look into further. Is there a plan in the bookif I can only run 3 days a week due to old injuries and time restraints?
Really enjoy your video's, much more relatable, even if you are way faster than me!

[jochippyy]

Another very interesting video, im learning so much thanks patrick

[gregwhittier]

Got and read the book. (Used your URL but had to modify for US.) Did my first 6x800 (shortened from 6x1000 b/c I'm slow) and loved it. The long rests make a huge difference. Felt no soreness at all the next day. I think that might replace my mid-week steady, medium-long run.

[michaelkershaw]

Thank you so much for taking the time to produce your videos
They have been really helpful & inspiring

[nordicwilly]

I have seen several of your videos and enjoyed them. I too became very interested in EIM last year. It's a fascinating concept. I can definitely see what Klaas is saying about reactivity in the legs - when I run slow, my legs just go dead. No life there. Versus running fast and relaxed intervals to accumulate race pace volume without breaking yourself.

I've found the key is to avoid getting greedy with the pace. 5k pace max for me even on the shorter intervals.

Your advice is solid - taking bits from it instead of following to the letter. I think everyone could benefit from an easy aerobic interval session once per week. Its very energizing



BTW, there is another good book written by Bob Schul who used similar strategy to win gold in 5k many years ago. He tended to favor 200m repeats over and over at heart rate less then 80% of MHR

[HonorEmblem]

These are some really interesting concepts. I’ve been running lots of “ploddy” miles for a couple years now, and sometimes I feel like I’m only getting better at running slow, ploddy miles, but not really getting much faster at all. I’ll have to check out this book and see if some of these ideas can help me. Thanks for the video! 🙏🏻

[PoetWithPace]

I've been looking for that book for ages, but couldn't find a print version! Thank you!

[mikes]

That's an interesting book, Patrick! Will definitely read it after finishing my reading in progress. Can even read it in my own 🇱🇺language 😊. I started reading Daniel's Running Formula a few weeks ago. I like the book. Explains well, and all seems based on lots of study and experience. Also advocates doing all the different paces/intensities and specifies well how much of each depending on how advanced you are. I found out that I was doing too much of the hard (anaerobic) work in a week. Marathoning of Pfitzinger I also bought but haven't read yet.

[alanshrimpton]

I like Pete Pfitzinger Advanced Marathoning. He too prefers faster long runs and medium long runs mid week. Anything faster than 5k pace is only strides or 10sec hills otherwise he has you only doing 5k pace for intervals.

[buffaloje]

Some very relatable info especially just coming back from some plantar fasciitis.

[dangeerraaron]

The best training system, imo. Awesome review!

[terraflow__bryanburdo]

I have used a similar method for decades of success in masters running.

[davidosolo]

My 2-sentence-resume of the method would be: do plenty of interval workouts of different types (100m, 200m, 400m, 1000m) during your training week, but also take plenty of rest between each interval. This way your HR won´t get up that much, so that you build up far less fatigue while still getting in your speedwork. Do you think that is accurate?

[Frostyownz]

I bought the book, can you give an example of a workout you've taken?

[steinelg]

ok, but zone 2 after a while becomes a fast pace as your AeT improves the best runners in the world have super fast zone 2 paces as well. After a while your AeT can be less than 10% lower than your anerobic threshold. surges and strides are great, but can cause lactate spikes, high lactate can block aerobic adaptations. I am all for running progressivly to recruit FT fibers, or sprints or strides at the end of runs, but not all the time.

the maf method is flawed as it does not account for AET shifting upwards with training, if you are always just “plodding along” even after months and years you are doing it wrong, do a drift test or test your lactate

i do tempos, fartleks, threshold intervals and those are for sure important. base training but less so if you r zones are wrong

[varguita]

WHAT IS YOUR OPINION ABOUT "THE SELF-COACHED RUNNER" BY ALLAN LAWRENCE? I THINK THIS IS ONE OF THE BEST BOOK FOR RUNNERS.