(This website is currently under renovation, so it is not yet complete and a few things might not work at the moment)
Welcome to the website dedicated to the book “Easy Interval Method” (EIM). This successful training approach is truly unique, offering easy interval training as your foundational training in place of endurance runs. It is applicable for distances ranging from 800m to the marathon.
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! Nearly all endurance runs are replaced by mostly relaxed interval training (think ‘Zatopek’), which will benefit your high-end (as well as low-end) aerobic power and running economy. Easy interval training is the base of any EIM training schedule, instead of many endurance runs.
Both elite and casual runners have greatly benefited. Many runners who transitioned from other training methods, like the 80/20 approach, to the Easy Interval Method have been pleasantly surprised by smoother, faster runs and an overall boost in fitness.. Some who initially adopted the Norwegian Double Threshold approach, which includes several comparable sessions (but heavier due to shorter recoveries after a faster part), also saw benefits as the Easy Interval Method proved to be lighter and more efficient.
Recently the Norwegian Singles Approach (NSA) draws attention, but still the Easy Interval Method seems to be lighter (longer recoveries), and more effective for 800m up to 10km and for runners who need more ‘pop’ ‘bounce’ in their legs.
Masters runners especially, experience easy interval training as refreshing and revitalizing. They have been pleasantly surprised by the smoother, faster running and an overall fitter feeling. Click here, for the document ‘100 reviews Easy Interval Method‘. You’ll read about the experiences of many runners, including several masters.
Download a preview here (with a summary of what you can expect in the book + many reviews of enthusiastic readers).
Where to order the book Easy Interval Method:
– Order at Amazon (hard copy + eBook): here.
– Order at Apple in USA: here
– Order at Apple in UK: here
– Order at Apple in Australia: here
– Order at Apple in Canada: here
– For Apple in 27 other countries: fill in your country domain extension, for example
DE, FR, IT instead of US.
– Order at Kobo (eBook) here
Jetzt auch auf Deutsch erhältlich ! Effizienter trainieren – ökonomischer laufen – schneller werden: Innovative Trainingsprogramme für Mittel- und Langstreckler
Some advantages of the Easy Interval Method as experienced by users:
* Lighter but more effective training program.
* More fun in training.
* More reactivity in their legs (which gives a better running economy and improved biomechanics when running); better finishing sprint; feeling more power and lighter on their feet.
* Improved lactate clearance helps you to run at higher speed with lower acidification.
* Most runners report fewer injuries (once used to this way of training).
* The best training for older and master runners to maintain speed and reactive running.
* Fitter and better prepared for races.
* Faster recovery after races.
* Able to run more races.
* Looking forward to each training session.
* A middle distance runner only needs to do around 30% or less of the heavy anaerobic training compared to ‘traditional’ training runners.
* Much quicker return to fitness after a period of not training, after illness or injury.
Articles/reviews:
– Read enthusiastic reviews at the bottom here at Amazon.
– Review Easy Interval Method by Andy Waterman.
– Review: Looking for Igloi in the 21st century (26 Jan 2021)
– Book Review Easy Interval Method on Fastrunning -(17 March 2021)
– Article about the training of Ingebrigtsen in which Easy Interval Method is also been discussed (30 Dec 2021)
– Article of Tom Shax, in which he discusses his experience regarding the benefits of EIM compared to 80/20 approach (6 Sept 2023)
– Youtube video in which Patrick Martin discusses his experience regarding the benefits of EIM compared to 80/20 approach (2025)
– Article of Nate Jenkins: he Importance of Running Specific Musculoskeletal Strength(22 March 2015)
– Article: Recovery after a hard workout can take around a week It supports the power of easy interval training.
– Article: The total approach of the Easy Interval Method, aimed at running economy, broad aerobic endurance and effective ‘fuel supply’ in almost every session.You will learn why the EIM is more effective than a polarized model, like the 80/20 model.
Average runners often require more recovery time and different training stimuli
– Research by Belgium exercise physiologist Eline Lievens found that athletes with around 50-50% distribution of slow- and fast twitch fibers (can even be 30-70 or 40-60) need more recovery time compared to athletes with around 80-20% distribution. More about this in the book Easy Interval Method and what this means for the training of the average runner.
The Easy Interval Method is ideally suited for most of the average runners, and as an added benefit, it can significantly improve your running economy. This is particularly advantageous for ‘every-day’ runners who frequently have an imbalanced ratio of slow runs to interval sessions.
Canadian runner Jonathan S: “The easy interval method is truly a gem. Forget the Vaporfly, this is the best thing any runner could buy. For real!”
Striking successes
– Dutchman John van der Wansem ran 2 masters world records.
– German master runner Silke Schmidt (IAAF master athlete of the year 2015) did even better with 11 world records and 4 world titles.
– Olympic champion 1500m (2016) Faith Kipyegon and world champion marathon Geoffrey Kirui (2017) won their medals when training with easy-interval advocates Piet de Peuter and 2006 European champion 800m, Bram Som.
Piet de Peuter was coach of Kipyegon from 2009 until the end of 2016, after which she got pregnant and moved to live with her husband in another city, near the training camp of Patrick Sang.
– More than 70 Dutch titles have been won and 10 Dutch records broken by ‘easy-interval’ runners.
– In several age groups, 6 different masters won 1 or more Dutch titles.
– Dan King ran American records and 1 WR as a master 60-64.
100 reviews of top and ‘every-day’ runners:
.More about the author and the book
The book Easy Interval Method was written by Klaas Lok, a 24-time Dutch national champion. He won titles over 1500m (3:38) up to 10,000m (28:24) and cross country and finished 2nd in the European Indoor Championships and 20th in the World Cross-Country Championships, both in 1980.
British runner Russ Mullen: “The book 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.
Easy Interval Method, a book with a training method that – according to so many runners who apply it – could be the best, the most pleasant and most efficient way of training.
Do more easy interval training, bring your aerobic system at a higher level, feel more running power and speed in your legs, enjoy your running more, and race faster!