Modifying the Norwegian approach to lower mileage

End the thread. End the question of hobby jogging best plans. The guy has completed it. PB set in all distances in what, 2 months? Ridiculous. Absolutely ridiculous. Whatever he has brought from the theory behind how to make a good engine on a runner from cycling, works. I was unsure but the guy from Reddit convinced me BEFORE sirpoc himself ran , it might work. The guy there, I believe reached out to him and asked him how to complete the M build . So I guess sirpoc kind of knew he has a test bunny.

When you consider Yee only did 2:11. All the other YouTuber clowns quit or blew up, this is his first marathon and he's 41 years old. It's actually mental.

He did it! Working on implementing this myself. Does anybody know the length or duration of the recovery jogs in between sub-t reps that sirpoc does? And would it vary for the 6-7x mile, and the 4-5x5k he did for marathon training?

He’s not the Messiah, he’s a very naughty boy.

The madman did it. I knew those secret VO2 max workouts and strides would pay off 😂

Congrats dude, so awesome to see this.

1:00 for 10x1K, 1:30 for 6x1600, and 2:00 for 3x3200. Rest intervals in the 5K workouts were in the 3:20-4:00 range.

Also, am I the only one who was far more interested in sirpoc's finish than in the pro race? Sure, Kiplimo's debut is nice and all, but what I really want to know is how well the Norwegian singles approach works for marathon training.

This is one of the threads where I feel the pile in is worth the love. You don't really get many, if any in LRC history like that. I have unfortunately been here too long.

Things to note. Where are all the guys saying he can't even break 2:35 because he's never run a marathon before?

Where are all the trolls who said you can't train like this for a marathon?

Then also take into account not just that this is close to as solid as you can get for a first marathon, the context of being seems the majority of the field absolutely blew up in the hotter second half and whilst some are excuses, the general feels is this is a slow day for London.

They'll call it the sirpoc method, the sirpoc special block. For real at this point if you are training on limited hours for 5k through to the big M. If you aren't training like this, you are probably leaving something on the table.

The thing is, I read on Strava he is doing a 1500?! I'm sure when this happens, the usual doubters will be out and he will just carry on doing what he's doing.

The man seems very relaxed and not to take himself seriously, in a good way, but he must have been feeling the pressure on this one?

👏👏👏👏

It is the height of stupidity to be presented with evidence that proves you wrong and refuse to change your preformed conclusion.

Congrats to sirpoc. The most impressive thing about him is the ability to ignore the trolls and just enjoy what he's doing.

Congrats sirpoc! Incredible run

What is the summary of sirpoc's training strategy?

Is it just very easy runs + sub-LT2 tempos?

He showered with the tears of the Trolls

Rojo and Wejo would be wise to reach out to the headliner of their most successful and most impactful thread of all time

Look, im gonna lay this out straight. I'm absolutely shocked his training worked for a marathon. I upvoted all the 2:35 at best posts. I actually thought it would be worse. That no way can someone train for a marathon with a tiny bit of specificity on the end. Even then, it wasn't even normal. I'll be honest I don't really know what is going on or how someone as a veteran could even run 2:24 or a day where people are blowing up all over the road.

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This result is proof Jakob can one day run 2:05 or faster.

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M. T. W. T. F. S. S. Weekly Time
45 E 5kSubT 45 E. 5kSubT 40E. 23 E London Marathon- 2:24:08

45 E. 1h45prog 45 E. 8 x 1k. 60 E. 45 E. 96m with 3 x 3k 7hr 30

60E. 75E. 90 E. 60 E. 5 x 5k. 45E. 83m w 10k 8hr51

75 E. 5 x 2k. 75m. 8 x 1k. 60E 40E HM Race 7hr14

60E. 4 x 3k 60 E. 10 x 1k. 45 E 3 x 5k 2h22m 8hr35

75 E. 4 x 3k 60 E 8 x 1k 45E 45E 10k Race 6hr 15

60 E 3 x 3200 60 E 3 x 5k 45 E 10 x 1k 2h20 8hr21

60 E 3 x 3200 80 E 10 x 1k. 45 E. 4 x 5k. 90m 8hr24

60 E 3 x 3200. 60 E. 3 x 3200 45E. 3 x 5k 2h 8hr6

60 E 3 x 5k 75 E 6 x 1600. 60E 5k Race. 2h 10 8hr

60 E 3 x 3200 60 E 6 x 1600 45E. 5 k Race 2h 10 7hr6

60 E 3 x 3200 60 E. 6 x 1600. 60E. 10 x 1k. 2 h 5 8hr

60E 3 x 3200 60 E 6 x 1600 60 E 10 x 1k 2 h 7hr50

60 E 4 x 3k 60 E 6 x 1600 60 E. 10 x 1k 2 h

60 E. 3 x 3200 60 E. 6 x 1600 60 E 10 x 1k 1h 55