Table of 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;

About the Author

Klaas Lok won 24 Dutch titles across a variety of terrains and a range of distances, including six cross-country titles. He achieved times including 28:24 for 10,000m and 3:38.8 for 1500m. He also held two national records, finished second in the European Indoor Championships 3000m (1980) and 20th in the World Cross-Country Championships in the same year.