Modifying the Norwegian approach to lower mileage

I mean is sirpoc really so far ahead of KI? I don't think so when you take a look at KI recent workouts. + Injury's happen.

To not include some sort of speedwork within a training regime is simply non optimal and pure noob. You think the top running coaches of the last 40 years have got everything wrong? Some random dude on the internet suddenly has put all hobby joggers coaches out of business? The absolute best value for money is to get a coach who knows what he is doing. Rather than waste your time not running hard enough or for long enough.

Those who know, know what I am talking about. Those who are clueless, will latch onto the next latest fad based on a case study or one person who isn't even remotely considered fast. What an weird and odd thread I must say. There's zero evidence as far as I'm concerned that this has even worked for one other person. Just hearsay.

The disrespect to coaches like Daniel's in this thread is bordering on disgusting. What he has done for the sport is 100% more than anything in this thread. What I hate more than anything is seeing people go down the wrong road based on false information.

I suppose the Lydiard fans could write that about Daniels.

To be fair to this method it is a corruption of both Daniels and lydiard training for those who run road endurance running rather than track and that are limit by time and minimise the injury risk and take a long term approach.

You can look at the roots of this training as what cyclist do which was stolen from swimmers which was stolen from skiers which was stolen for speed skaters etc. maybe for a 30+ something doing a lot of high intensity high impact to your body is not the best for longevity?

Dude lay off and drugs. Sirpoc is fast even by LRC standards and the guy is 40. He just ran 15:26 on a course with 3 U-turns. Get a grip on reality. There's also been countless verifiable posts on here and Strava group with guys more or less following this schedule and have hugely improved.

Training develops. A lot of coaching is scaled down versions of what pros do for hobby joggers. Whereas this is not really concerning ourselves with that. More just how you can absolute get as close to your maximum ability on the hours you have available. As others have pointed out, it's not necessarily revolutionary in the sense other sports have known this a while.

Anyone who trains like this thread suggests is just lame. Imagine going to a race and chatting with all the cool guys and having to admit all you do in training is run tinman tempo pace lol what is this, 2003? Look in the mirror and when you are looking for answers of why you are slow and lame, following sirpoopy is likely the answer.

What do you gain from coming to a beautiful thread like this, which has shown tremendous results and is helping many people right now, and trolling? Do you actually believe what you're spouting?

Yeah the cool guys like yourself who put in twice the milage and still get beaten by a 40 year old former hobby cyclist?

Yes. Because having your training sound so cool on paper is great until a 40 year old who hasn't even been running 3 years comes and laps you twice in a 5k. Glad you are part of the cool club though fella.

Anyone have a link to the Strava group? The last one posted in this thread doesn't seem to work. Or at least what to search for on the Strava groups. Would love to join and I'm hoping the lack of being anonymous keeps the trolls away.

Strava group is called "Norwegian Singles Approach" in the location Zurich.

So i started to train this way and i think it is a great method. I have a race in 2 months, so then I will see the first results.

What I really like is the simplicity:

25% LT work = intervalls with short rest

Pick: 20x400, 8xk ,3x2k ,2x3k

75% Daniel E pace running

No peridisation, no drills, no complicated mixed workouts.

For the guys complaining about lack of speed work, Nobody stops you from:

A) Adding a day of strides/ hill sprints, if you do it the Norway singles is quiet similar to Hudson or Pfizinger type of training plan.

B) Or just increase the speed of one of the last reps.

20x400m @ 10k -> 16x400m @10k + 4x400m @ 3k

8x1k @ 15k -> 5x1k @ 15k + 2x1k @ 5k + 1k @ 15k

C) or replace one of the sessions with hill reps

D) Replace some sessions with races or time trials

Personally I think option B) or D) are best, but the truth is this:

Speed work only matters if you have a shot of winning the race, so why bother if you cant hang with the lead pack for the first 3/4 of the race.

First you must be aerobic fit and that is done by milage, tempo and treshold running and this is what this method does.

I am sure Vo2 max , hill sprints and plyometric jumps are great, but I am just a middle aged overweight hobby jogger trying to break 38min in the 10k, speed is just not my limiting factor.

You're acting worse than JS re: this training. While he's not great (promoting incorrect training advice and is sometimes not honest about the athletes he coaches) he doesn't disrespect sirpoc.

Add me to the list who has found this thread and who has had their running live changed by it. Came across it a while back on advanced running on Reddit of all places!

I'm following 1:1 basically with sirpoc , scaled down to 5.5 hours and am 22 weeks in and just took 7 minutes off my HM , from 1:33 to 1:26. So obviously I'm not fast, but for real I had tried everything to break 1:30 and have been running for 7 years, im now 39. This is the first training plan really that has given me the structure or consistency to really understand my training but also see the breakthrough and progression. The main takeaway for me is how it's easy to stay fresh and rinse and repeat , along with when you breakthrough just a mild increase of intensity and go again. I would agree with others who have mentioned it being simple yet complicated all at the same time in a way. I think once you get what is happening here and collecting that low hanging fruit as others have described it, suddenly it all clicks into place and you can stick to it and have faith in the process.

I can see how it would be tempting to get greedy and pushing for more. But I will sit firmly in the place of others who have mentioned , not really changing things up whilst the gains are there. Honestly, legendary thread and thanks to sirpoc obviously but all others who have contributed, made spreadsheets, provided their own feedback.

What does your week look like on 5.5 hours? I think it would be helpful to see an example of this groaning scaled back a bit.

Running all 7 days.

Workouts are 3*2.8km

5*1.5km

8*1km

I find these workouts roughly fit into the suggested times. I just prefer running distance, it just seems to work better mentally for me. Absolutely doesn't really matter I feel, run fixed distance or time. The nice thing about distance is as you get fitter, just tag on another 100m working up to full mille, or maybe full 3km repeats. Maybe my OCD but there's a nice neatness to it as well. Rather than running time and ending up with 2.87km or whatever.

40 mins easy 3 other days and then usually a 70-75 minute longer run.

This all averages out most weeks to 5.5 hours. I'm looking at the slow build like sirpoc. Maybe then I will start adding to the easy days. Then, that gives you room to add on to the workouts. The 75/25 "green" ratio someone made the spreadsheet for on Strava, seems the perfect balance to me.

For cross reference, I was already running 5-6 hours for a lot of the last 7 years. But , continual breakdowns with a month off here and there , or feeling burnt out has always hampered me sticking to anything. This is by far the longest I have ever felt like that training is going OK, or that I don't need to change anything up , or having hit the proverbial brick wall.

I should also mention, apart from the 7 minute PB in the Half, I have also taken 80 for seconds off my 5k. My 5k was always a bit stronger than my half on paper, so I've definitely seen less improvement % wise there, but now my times are much closer to being in line with each other.

15:30 is not impressive for someone runnng 60 MPW at 6:40 avg.

I guess at this point everyone knows who sirpoc is but still it's not Cool to dox people

Not sure what world you live in, but as a fellow masters runner I can tell you now there are thousands of competitive runners who don't get anywhere near this on way more miles a week.

Despite your delusions, the speed or pace or anyone in this thread is irrelevant. What's caught most people's eye is having such a well understood structured plan and also how many different people have actually improved after large periods of stagnation. I include myself in that and thankful of every contribution in this thread, it's brought my enthusiasm back for running and made me realise potentially I still have PBs in me.

This is why LRC can't have nice things. Even a thread like this the losers come out to try and ruin it.

50+ master here. You do realise the Brit masters road championship was won in 15:20 last year? V35+ mass start field. This was at Battersea which is insanely fast. Trolling must try harder.

They are only US colleges athletes, I wouldn’t worry as they are completely unaware and ignorant of life after school, let alone being 30 years older