Modifying the Norwegian approach to lower mileage

For my next marathon, I plan on doing 3 sub-T workouts a week up until 7 weeks to go, and then I'll switch to a more marathon specific format for 4 weeks. In the last 3 weeks, as I'm gradually reducing volume, I'll switch back to 2 Sub-T workouts with a little bit of intensity in the long run (which I'll obviously be shortening).

This way, I'm hoping to get the benefit of having my second threshold in a really good spot, before entering the marathon specific month (where durability and specific MP economy will be prioritised), and then I'll aim to push that threshold back up a little in the last 2-3 weeks while tapering.

That's my reasoning anyway. You might be more comfortable with your approach, but I thought I'd offer an alternative.

Appreciate the response. Your approach definitely makes sense and leaves you with still a solid couple months of the marathon-pace prep to get you prepared for the specifics of the race.

Sir Poc London Marathon 2025 time prediction: 2h22 +-2min

You are welcome :) Best of British, mate!

That s a great ideeea, I think it s possible and I honestly would do like that:

I would consider the key ponts of norvegian method which is volume in treshold + strenght and I would keep that with running, I would do just the zone 1 easy runs with other activities.

So I would keep like 16 km treshold per day two times a week, with 4 km warm up each time, and cool down on bike or elliptical. Then I would add 10km in total for the other workout (plus 2km warm up), cool down bike or elliptical. Plus I would make aneasy long run at least 18 km. Son now we ran 70 km splitted in 6 sessions per 4 days, remaining 20 km that could be 2 easy runs, one per day. Now we have one day rest that could be cross country skiing. Other extra doubles could be bike or elliptical!

like that we have all the most important workouts of the norvegian method but still less milage!

Let me know what do u think!!

This is laughable. 2:32-35 at best. He is a hobby jogger with no experience and no proper training plan for any distance. This is out of control now. 2:22 would put him in probably the top 50 of one of the majors. Let's not go OTT now.

For some context, Ollie Garrod finished in 02:22:13 last year.

According to Strava, sirpoc has logged slightly more miles and slightly less time on feet than Ollie this year. Browsing through PBs and race results they don’t seem to suggest a 10 minute gap in marathon performance. I’d bet on something more like 2:25 +- 2mins

The guy's run 2.5 mins faster than me over 10k, and 2:35 is roughly what I'll be shooting for in my next marathon.

I'd say sub-2:25 is very likely.

Sounds like a good approach to MP. The Sub-T will raise that LT1 and then you can use the paces from that for marathon training. I can't remember but did sirpoc say he was doing something like that for his MP build?

Not sure why this was downvoted so much. Don't really think this is a troll post is it? I've run a number of major marathons and to think a 41 year old can just turn up having never run the distance before and break 2:30, I find personally insulting and shows a lack of knowledge of the distance. 2:35 I think would be a great achievement but breaking 2:25 is near on impossible for a first timer with a lack of running background and knowledge.

I think and hope sub 2:30. It is his first marathon and he's 40+. 2:30 or lower would be terrific !

did this nut really just run a 30:41 10k

2,35 is a reasonable goal for a 34 minute 10k runner. You don´t know much about running, do you?

What would be reasonable for a 30 minute 10k runner. You don’t much about reading, do you?

Supposedly. Nobody is actually sure tbh if this thread isn't some sort of big hoax. There's a lot of hearsay not just in the methods but the results.

Really we don't know what he is capable of. Also, 30 or 34 for a 10k is irrelevant. This is a marathon. Hell, I would take a 34 minute 10k runner with marathon experience. over a guy who might be making this all up and running 30 on short courses.

This thread is full of brain-dead clowns like sirpoc himself , with absolutely no knowledge of running at all.

I met Sirpoc the other day in my local supermarket. He was wearing a pair of Prime X and shuffling around the frozen foods section at a cadence that was totally cartoonish - I think he was maybe doing strides. He stopped to look at some of the frozen berries, so I decided to approach him and say hi and ask a couple other questions about his training for London. Before I could even open my mouth he turned to me, and I guess assumed I worked there, and asked if the cherries or blackcurrants were better at buffering lactate. I said "umm I don't know" and then clarified why I had come over. He just answered every question I had with "umm I don't know" and then eventually ripped open the berries and poured them into a bag of frozen peas he had in his basket and just winked at me and whispered "arbitrage".

I saw him 10 minutes later at the checkout holding up the line by telling the 61 year old lady about his 10k time and how staying below LT2 was the secret to it all. I don't really think she even said anything, but was just being polite to a customer. He saw me nearby and then abruptly pointed at me and yelled at the store manager who was like 40 meters away that I was a bad employee who didn't know anything about the store. He paid for his shopping with a travellers cheque, turned to the guy behind him and said "Brazil Nuts are the key", shoved all his food into a backpack and then just shuffled out of the store yelling out lactate numbers at random intervals through the parking lot.

Ben parkes (with the overbite) is always going on about being a 2:25 runner (or a similar time, I can't remember)

It's a strange one because you are still very much a hobby jogger despite all the effort

nothing a good conspiracy cant solve

look at all the ppl are on this grassy knoll

this fan fiction is as cute as all the mysticism these other clowns are trying to create around the thought of running a marathon

but im sure theres a website where you can donate your hard earned cash to get your own special amulet to unlock the secrets