Welcome to the website dedicated to the book "Easy Interval Method". 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. 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 a free preview, with links to Amazon, Apple and Kobo where you can buy the book
Click here for interviews and articles in the press

Testimonials of  masters runners:

- Tim N (1951): "I enjoy the aerobic interval training and felt faster and stronger as a result. Last Sunday I was delighted to win individual category bronze and team gold at the British Masters 10k Championships, so EIM is definitely working for me. Thank you Klaas Lok!" 

Bertrand Maas (1970) - Dutch 10km runner of 44:21.
“During the first two years of my modest running career, I trained according to ‘traditional’ schedules which I found on the internet. My best performance was a 10km in 52 minutes and half marathon in two hours. For this I had to ‘go very deep’ and I was not happy with my performance. The Easy Interval Method gave my fitness a huge boost. The next 10km race four months later was a pleasant surprise: 46:59 - five minutes faster! One week later I ran a half marathon in 1:47. Now I train three to four times a week and my personal best for 10km is 44:21.”

Jonathan S: "This book is certainly the best kept secret in running. It capitalizes on the biomechanical and neurological deficiencies of the physiology focused approaches like Daniels, Mcmillan, Canova, etc. The easy interval method is truly a gem. Forget the Vaporflys. This is the best thing any runner could buy. For real!" 

Ken S, USA: "As an over 65-year-old experienced runner, Easy Interval Method (EIM) is a preferred training method over the frequented stress and injury-related traditional methods of training. EIM benefits: less stress on my joints, improved recovery, performance, health, enjoyment from running. I highly recommend it."

Rodney M. (USA): "The brilliance in this method of training (among other aspects) is the duration of the recovery. Another aspect that I like about EIM is that it is not just focused on aerobic/anaerobic metabolic conditioning but is looking at the effect the training has on the nervous system and the muscle-skeleton system. Lok talks about "reactivity" or "bounce" you get from more exposure to faster paced running. This increase in what exercise physiologists call leg spring stiffness helps with running economy. I highly recommend getting this book. This method is especially useful to those that want an alternative to high-volume training or want to gain the benefits of interval training in a gentler way. I think masters runners, in particular, would benefit well from this kind of programming."

Stephen C, USA:
"Where has this book been my entire running and coaching life? This book encapsulates the why and how of what I experienced haphazardly. I’ve immediately switched to this methodology, and am using it for the many dozens of runners I coach. In my runners I’ve seen immediate results."

Manuel (USA):
"This is simply the best training advice I have ever read. As a young runner I ran some pretty good times but always got injured from pushing my body beyond what it could handle. I discovered this book at age 65 and wish I had known this training approach 40 years ago. Klaas Lok has the resumé to speak with authority, and this book is a gift to runners of all abilities. I enjoy my training more than ever and have a “lift” in my legs I haven’t felt in years. Highly recommended!" 

"A different approach"
"I like how its written, its quite informal and devoid of the' same old stuff' you get in most books. I am sure this book will be valuable to all types of runners but if your running is feeling a bit sluggish and you do not have a lot of pop in your legs you should really give this a read. Also, if you are not getting a lot of joy out of running this could help, as it is a really fun approach to the sport."

 "Truly differentiated training philosophy"
JG (United Kingdom):
"Very interesting book that proposes a training philosophy that is truly different from most other methods without going against the fundamentals of exercise science. The book is straight to the point and the main concepts are laid out very clearly and seem very logical. It would be interesting if the author could collaborate with researchers to further validate his method and contrast it against more traditional methods such as Stephen Seiler's 80/20 or Jack Daniels', especially for sub-elite runners."

 "Unique approach"
Reviewed in the United Kingdom on December 16, 2021.
"Fed up running slowly for hours every week or killing yourself with hard fast intervals... well now there is no need... fantastic book!" 

IanRunner
"I have to say this book is exceptional and nothing like I have read before and believe me I have read a lot of books about running! I have started getting a spring in my step. Doing easy interval sessions at varying speeds every time I run is great and really enjoyable. I will update you on the results after I have had a good length of time training with this method. Highly recommended." 

Martin Daniel in the FB group: "Thanks Klaas Lok, monumental work. It's fun, it's easy, and I am getting faster on only 4 sessions/week."

"Run faster the easy way"
Reviewed in the United Kingdom on June 16, 2020
"Essential reading for runners of all abilities. As a keen club runner who has read many running books I was impressed by the honest and evidence based approach to running faster presented here. What makes me keen to try this approach for myself is how much effort has been made to make the philosophy applicable to the reader, with multiple pace charts and realistic training schedules. A must read!!"

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.