jcwoijfea;d wrote:
Ok, let's do a little rewind. The purpose of the "Norwegian system" is basically to maximize long-term fitness growth, which is some product of duration, intensity, and repeatability in training (over the course of weeks, months, years). While faster-paced, higher-intensity reps and workouts might produce more fitness growth on a per-mile basis, the "Norwegian system" basically prioritizes paces around LT because, when the intensity is properly controlled, an athlete can do "a lot" more of it in one day than higher intensities, and these paces are extremely unlikely to burn an athlete out, so they can do these sorts of days/sessions for the majority of the year, for many years.
Notice that one of the keys to the LT work is to be able to do "a lot" of it! To institute it on lower mileage would really be a matter of figuring out how much LT work you could handle in a way that was very repeatable. Start small, control the intensity, and add volume incrementally.
However, before you start (especially with double-thresholds), I would strongly recommend the following:
1. Be accustomed to doubling (even if you have to start with 2 x 20 min runs, get used to running twice a day on at least some days)
2. Be strong muscularly (weight/resistance training!)
3. Be as mechanically sound as is reasonably possible (drills, active stretching/activation work)
I dont really understand if you are agreeing or disagreeing here.
"Notice that one of the keys to the LT work is to be able to do "a lot" of it! To institute it on lower mileage would really be a matter of figuring out how much LT work you could handle in a way that was very repeatable. Start small, control the intensity, and add volume incrementally."
I guess you didnt get that impression from my two posts?
My point was if you are aiming for a 'low volume' approach, scrap the AM/Double Ts. The point of those is to create a higher sustainable volume but must be tightly controlled intensity wise.
I think 3 Threshold workouts in one week, AT threshold, not tightly managed below, is a stressful enough amount of work, regardless of mileage.