[TopCat]

I've been reading Gordon Pirie's book "Running Fast and Injury Free", which can be dl'ed for free from here:

Gordon Pirie's "Running Fast and Injury Free"

Very impressive amount of knowledge; he seemed really to be ahead of his time in terms of running technique and shoes and training, etc. One thing that really caught my attention that might be of interest here is the section on Dr. Woldemar Gerschler's original conception of Interval Training. Here's a bit from that section:

Interval Training

Let us now look at the fundamentals of Gerschler's classic Interval Training Protocol, in
the hope of shedding some light on this clouded subject; and in the process do away with
the myths that have grown up around it.
Gerschler's system embraces all distances from 2,000 metres down to 100 metres. His
statement that you can achieve full development in winter training through the use of
only the three distances of 100, 200 and 400 metres has led to the popular misconception
that Gerschler and his champions only trained in this way. Wrong! Even Rudolf Harbig,
World Record Holder for 400 and 800 metres, ran stretches of 2,000 metres in his
preparations for races. This is a typical training day taken from Harbig's Diary:

40 mins easy running; 1x2,000m; 20mins jog; 2x1,000m; 12mins jog; 2x600m; 12mins
jog; 2x300m; 8mins jog; 1x200m; 6mins jog; 1x100m; 10mins jog.

Interval running, properly applied, is not only scientifically sound, but is also the most
efficient and quickest way to bring an athlete up to a high standard. Improperly applied
interval training has led to this time-honoured and well-proven system being maligned
and blamed for athletes experiencing all kinds of difficulties. This is because careless
application of interval running can damage runners. On the other hand, when it is applied
intelligently, its results can be nothing short of miraculous. The plain truth about interval
running is that it serves the purpose of developing the heart, circulation and muscles
better than any other system. Its beauty is that it does so in a fraction of the time required
by long slow distance (LSD) training.
The longer stretches of race distance together with middle distance are an indispensable
part of Gerschler's system, which is now well over half a century old. It preceded all
other such systems of training, and it should be appreciated that Gerschler was the
forerunner of a long line of experts who have put forward his ideas as theirs.
Much of the difficulty many athletes have with interval training is that they approach it
like a competition. Gerschler's motto for interval running was: “Take it easy”. As I
started my faster runs in an interval session, he always called to me: “Langersammer
(Slower)!”. You should take an interval session in your stride, running well within your
capabilities. We cruised around the faster sections of our runs with controlled power. As
a result, even after 80x200 metres I was still able to go for a run around the forest in
Freiburg for another 3 miles or so, and then be ready for more later in the day. It was a
very enjoyable way of running, but involved a lot of sweat!
The following factors should be carefully controlled in an interval session:

1. Speed. The pace should be such that the athlete is able to complete the whole session
without undue difficulty.

2. Distance. The distance run in this type of training should not be longer than the athlete
can comfortably achieve at the required pace.

3. Repetitions. The athlete should not be expected to repeat a distance during a training
session more often than he is comfortably able to do.

4. Continuous motion. The athlete should run at a comfortable pace between fast runs to
assist in the recovery process.

5. Variation. Distances and speeds should be varied from session to session to maintain
interest.

6. Technique. Training sessions should provide the coach with an excellent opportunity
to monitor his athlete's technique.

[TopCat]

Next part:

During an interval session, a given fast stretch should be run at least 10 times, with the
interval between runs being determined by the time required for the athlete to recover
physiologically. This can be calculated by monitoring the athlete's pulse rate during the
recovery interval. The aim is to run with sufficient speed to stimulate a highest pulse at
the end of the fast stretch of 180 beats per minute; that is, 18 beats in 6 seconds.
Recovery at this top end of the heart's effort occurs so rapidly that the best way to count
the pulse rate is electronically. Failing this, measure the pulse rate at the wrist, on the left
breast, or on the carotid artery (one only!), using the fingertips. An actual 180 maximum
heart rate may be indicated by a 17 count in the first 6 seconds, because of the rapid
initial drop of heart rate.
The interval should be run at a continuous trot, and with the same rhythm that is used in
the fast run; the breathing rhythm should also be identical. This assists greatly in the
recovery process. The interval's length is again decided by the heart's behaviour. When
the heart rate has fallen to 120 beats per minute - 12 beats in 6 seconds - the recovery is
complete and the next fast stretch can be run. As one might expect, the interval after the
first few fast sections will initially be short, and then progressively lengthen to a standard
interval as the heart takes on the full workload of the training session. A typical workout,
say 20x200 metres, might see a set of intervals as follows (for a particular athlete at one
stage of his development):

No.1 x 200m : 25 secs interval.
No.2 x 200m : 35 secs interval.
No.3 x 200m : 45 secs interval.
No.4 x 200m : 55 secs interval.

The next 14x200m run might require a standard interval of 60 seconds. As fatigue sets in
after this, and the “rest” interval required extends to 65 seconds, stop running!
Progress is indicated by an improvement in the required rest interval (i.e. it gets shorter),
and also by an increase in the number of repetitions which can be run before the onset of
fatigue. In addition, progress should be accompanied by an ability to run the fast section
at a greater speed without breaking the top pulse rule (i.e. keeping the maximum pulse
rate below 180 per minute), which should occur with ease, and without extra effort.
The usual times taken to run 100 metres vary from 20 seconds for the beginner down to
15 seconds for the highly trained athlete. The equivalent figures for 200 metres are 40
and 30 seconds, and for 400 metres 80 and 60 seconds, respectively.
The number of repetitions which can be run varies from 10 up to as many as 40. Even
more can be handled by a world record runner. Before the latter state is reached,
however, it will be time to progress to other types of training (described later).
Interestingly, during interval training, most development occurs during the interval; this
was the conclusion reached by Waldemar Gerschler and Professor Reindel at the
Freiburg Sports Institute after many years of research on thousands of subjects. Consider
this quote from an article by Gerschler himself, which appeared over thirty years ago in
the magazine “World Sports”:

“Tips From The Tutors
HEY, NOT SO FAST!

Athletes are often uncertain about what distances they should cover in training, and how
fast and how often they should run them. Again and again, THEY TEND TO GO TOO
FAST IN TRAINING, especially at shorter distances (writes Waldemar Gerschler).
Winter training can be arranged simply yet effectively if two distances are concentrated
on - 100 and 200 metres - with jogged intervals between them.
A sprinter capable of running 100m inside 11 secs might reasonably take 12-13 secs for
his training runs. A 400m man under 50 secs might cover 100m in 14-15 secs; the 800m
man under 1:53 and a 1,500m runner under 3:50 in 14-15 secs; the longer distance runner
inside 14:30 or 10,000m inside 31 mins in 16-17 secs. The jogged interval 100m should
take 30 secs if the athlete is highly trained, 45 secs if in the intermediate stage and 60
secs if he is a beginner.
These times may seem quite modest but from the training angle they are rather fast - in
fact I am sure many will need to make them more modest still. The time of the run is of
only secondary importance; more important is the timing of the intervals, and it is vital to
adhere to these.
At the beginning of an athlete's training his effort should not be forced; growing fatigue
indicates it is time to stop. But after three or four months a good athlete who has been
training four or five times a week should cope easily with 40 repetitions. (The sprinter
should not aim at 40 repetitions; about 20 will be better for him).
For training at 200 metres, the sprinter might run that distance in 25-26 secs, the quarter
miler in 28-30 secs, 800 and 1,500m men in about 30 secs, and long distance runners in
33-34 secs. The intervals between repetitions will, like those for the 100m training,
depend on the athlete's ability: if in the intermediate stage, 60 secs; if a beginner, 75 secs.
After three or four months, 40 repetitions should be reached.
Cross-country running in the winter provides good training, but the sprinter should not
participate. It should be remembered that the athlete himself can find what suits him best,
by personal experience and observation.
An athlete not being trained by a coach should set himself a long term target. For
instance, a middle distance runner over 20 years of age may say to himself that after
three or four months of winter training he will (what a significant word, that “will”!) run
40x200m in 29-30 secs without looking particularly strained. Between each 200m he will
jog for 60 secs. If he has been building up over a considerable period of time, say four to
five years, he can aim at reducing his jogged interval to 45 secs.
Two other sessions he might do are 40x100m in 14.5 secs (or 15 or 16 secs, to be decided
by an expert), with a jogged interval of 30 secs, and 30x400m in 70 (or 72) secs, with a
jogged interval of 60 (75 or 90) secs.
And, finally, remember that strength is vital in sport. If you think you are insufficiently
strong in, say, the chest, arms and legs, train with weights.”

[Revok]

A good read. Reminiscent of EZA's thread, that HR recovery is the best gauge for intervals rather than pre-set rest periods.

Looks like some brutal running regimens there too, but then he cautions that intervals shouldn't be so taxing that they're unpleasant. This might jibe with most people's ideas of building good cardio, but I think it makes perfect sense. Going to balls out, vomit-inducing failure is never as productive as you first think, especially in the long run. I've noticed that when doing my main anaerobic work with barbell complexes that sticking with lighter weight, good form and controlled breathing I've made far more steady and sustained progress than when I went at it in the rabid animal mindset.

[KazenoYojimbo]

Wish my coaches had read something like this when I was running distance in high school. I can only wonder how overtrained I was. Every practice was as hard as I could stand. Which was harder than I thought I could.

[TopCat]

Originally Posted by Revok

A good read. Reminiscent of EZA's thread, that HR recovery is the best gauge for intervals rather than pre-set rest periods.

Looks like some brutal running regimens there too, but then he cautions that intervals shouldn't be so taxing that they're unpleasant. This might jibe with most people's ideas of building good cardio, but I think it makes perfect sense. Going to balls out, vomit-inducing failure is never as productive as you first think, especially in the long run. I've noticed that when doing my main anaerobic work with barbell complexes that sticking with lighter weight, good form and controlled breathing I've made far more steady and sustained progress than when I went at it in the rabid animal mindset.

Pirie later goes into more specific training methods, which seem very logical and focused. Race simulation, fast and hyper-fast training, interspersed with with intervals as a means of periodization. They are probably better suited to someone pursuing racing instead of MMA, GPP, etc, but it just really heightens his credibility with me.

He also did some brutal ass running sessions. There could very well be a hint of exaggeration in some of his claims, but at the level he was running, I doubt it's much.

(Caution: this is
not a schedule to be copied by any athlete or runner without many years of background
and with exceptional ability).

Day One

7:30 a.m. - 30 minutes run.

Noon - 4 x alternate 800/1,200m (2:08, 3:11, 2:08, 3:11, 2:09, 3:12, 2:08, 3:13).
Total time: three hours.

6 p.m. - 4 x alternate 800/1,200m (2:08, 3:10, 2:09, 3:12, 2:09, 3:12, 2:09, 3:13). Total
time: three hours.

Total for the day: six and a half hours running.

Day Two

7 a.m. - 30 minutes run.

Noon - 8 x 800yds (1:58-1:59 followed by a five minute jog). Total running time: two
and a half hours.

Evening - 10 x 440yds (57-58 seconds with a four minute jog). Total running time: two
and a half hours.

Total for the day: five and a half hours running.

All I know is I hate running and this book has got me excited to run tomorrow and Fri. It's a fairly short read and it's free, so I suggest everyone check it out.

[Monger]

Interesting, TopCat. Thanks for the post.

[Sonny]

Originally Posted by Revok

A good read. Reminiscent of EZA's thread, that HR recovery is the best gauge for intervals rather than pre-set rest periods.

Looks like some brutal running regimens there too, but then he cautions that intervals shouldn't be so taxing that they're unpleasant. This might jibe with most people's ideas of building good cardio, but I think it makes perfect sense. Going to balls out, vomit-inducing failure is never as productive as you first think, especially in the long run. I've noticed that when doing my main anaerobic work with barbell complexes that sticking with lighter weight, good form and controlled breathing I've made far more steady and sustained progress than when I went at it in the rabid animal mindset.

Agreed, although I still like to occassionally go all out just for fun and to test myself. The key for me at least is consistency and accumulation of workouts. I find that if I go too intense too often, I not only burn out, I may even get sick for a few days.

[MikeMartial]

Nice find TopCat!

[Bry]

Sweet!
We usually do sprints every Wed, and was under the impression that all out is the way to go.
Might have to rethink how we are doing them.

Awesome read, trying to print the book out so I can read it in the "office".

Bry