Modifying the Norwegian approach to lower mileage

What a gathering of nerds!

No one else cares. Sirpoc84 is not special.

I sent him my predication (2:24:24) and wasnt far off. I used the VDOT calculator and figured his 10k PR would scale up considering him, his durability, his HM PR, and added 1:00 to the time.

Was pretty damn close!

At least he's a lot faster than you, he doesn't live in his parents basement and his right hand isn't his girlfriend.

Ha now it just jumped to "HOT NOW" for messageboards

Why is this year old thread now ¨hot¨ on LRC?

Can we get some additional details on this? He said he had a beer with dinner which is already unconventional but I’m curious beyond that.

That is the point: as he is not special it makes what he does relatable and at the end, even more impressive.

On board with this. I don't wanna just use this as a dump on the YouTubers, but have to use one as an example. Take Felton. What's the point in looking at a guy who has all the benefits of a full time guy, goes to Keyna and still sucks relative to the mileage? Or this thread you have a middle aged dude, with a regular life and job who wasn't anything special for a while, put the work in and just ran 2:24. Someone else pointed out, I believe that COULD be me. It won't. But it could be, damn it!

I mean where do we even go from here? I mean most people are rooting for the guy, no doubt, but most of us probably thought anyone actually gonna train like this for a full marathon, was gonna be a bust? I had 2:32 at best and probably was thinking like 2:35. The fact I thought my London block was better training and I ran 2:34 shooting for sub 2:30 tells you the joke is on me. I'm pretty annoyed at myself as I did used this thread to set PRs from 5k to HM last year and just assumed it wouldn't scale to full or nobody had laid it out. Last year's success gave me the PBs to set my goal. Used a respected coach I won't name since December, thought that would out cherry on top and seal the deal for sub 2:30.

Here's the kicker, my fitness score /CTL was dropping but I just assumed I could cover it with the marathon specificity, even though it all felt harder with said coach for the lower training load. Boy was I wrong and as I said im kicking myself right now.

That sucks for you man. To be honest, in January when it was clear sirpoc was doing the marathon I went all in on this method. I ran Manchester and ran 2:52 which is my first ever sub 3 in 12 attempts and only 10 finishes.

Never met the guy and don't know him, but read this thread to death and I figured two things. He's smart and I thought it he's running it, he pretty much knows this will work, as he isn't gonna put himself out there like that. The key for me was the long run and the time just getting used to being on ones feet that long, but still being able to do 3 workouts a week. I've tried Piftz a few times and Canova based ones scaled down, with a lot of 85% and then working up paced MP runs but I felt pretty cooked on that on hobby mileage.

If anyone is interested , all I did was basically train 2+ days behind sirpoc. I haven't spoken to him or anything. I just watched his Strava like a weirdo and scaled the distances to the time I had available. His 5x5k I had guessed was a touch faster than goal pace and I just made it into 5x15 mins for myself and so on. I think you get the idea.

Never felt so strong . It was a different experience for me yesterday. I had been training the normal sirpoc method for reference since last July, but this is my first marathon in that time. Personally I think you need a good few months probably of the original system, then that next phase and bringing in the new sub threshold distances slowly and then finally the special block, or whatever we call it? The special block for me was a huge confidence booster and the only time I really felt it was getting hard. The taper being just a week out came about the perfect time.

I didn't do anything really but easy in the final week. I think whatever method anyone uses we can all agree that's just preference and probably has zero impact on your race.

I had him down for sub 2:25. Even lexel of all people if you look at predictions pages back knew he was at least sub 2:25. I just didn't see a scenario where he would even start if it was not sub 2:30.

After about 5k yesterday I knew I was going to run sub 3 . Can't explain it just absolutely knew. Was glad to read on here today when he dust settled he absolutely crushed it. One of the many people sirpoc who owe you a beer! Cheers!

You know things got mad when lexel has 13 upvotes with no down votes and actually made a funny joke.

Kudos to sirpoc. Thread deserves to be trending right now. So many doubters. I would imagine so much pressure to actually deliver as time has gone on. Praise is often over done to those who don't deserve it, this is not one of those cases. If anyone asks what a time crunched runner should do, it's basically an auto link to understanding the fundamentals of this thread and the likelihood is they are golden.

Someone already pointed it out, but the brojo's should be thankful this thread even exists on their crappy designed outdated website.

Book of Revelations couldnt have predicted Lexel landing that great of a joke

Thread could really die happy at this point

These are definitely end times we are in

Perhaps this has been addressed before (I’ll admit I haven’t read every single post in this enormous thread), but does anyone have thoughts/suggestions on how to apply this marathon approach to slightly higher mileage. I’ve been running at least 80, but usually 90+ mpw (with many 100s during marathon blocks) for years without too much injury issue (11-13 hours for me). I can’t imagine scaling back to 7-9 hours would benefit me, but I’d be interested to hear thoughts from those here. Maybe somewhere in the middle volume wise?

I think you are probably beyond the mileage or time this was designed for? Think hobby jogger, the classic working dad who has an hour a day and can maybe do a bit more at the weekend. If you can already train more than that, I think sirpoc himself has said there's plenty of stuff on doubles that is probably better. This is best bang for buck. It's not a miracle cure.

But that's where this thread sits alone. A large percentage of people fit into that bracket above which is why it appeals. I'm never gonna run 2:24 but I can dream I could run 2:24 on around 7-8 hours a week and building up to 120km peak weeks. Whereas I can't imagine having the time let alone will to copy guys doing 12+ hours week, doubles and probably 160+km regularly.

It's just really cool to see someone run a jaw dropping time , training smart , on mileage we could probably all do. I work on the assumption just about everyone bar a few exceptions could find an hour a day to train, if they really wanted to. This thread teaches you how to absolutely maximise your potential, for that time invested.

For sure, it’s been awesome to see what sirpoc has been able to do with what many would say is a limited schedule. I guess what I’m looking for is how people would apply these principles to a slightly higher mileage, but not mileage so high I’m going to be doing double thresholds twice a week like Jakob.

Is his strava public?

SIRPOC IS A BEAST. But… and y’all are going to HATE this… what if the method isnt that great for everybody?

Think about the two leaders of the Norwegian Hobbyjogger approach - Sirpoc who was a monster cyclist and is clearly an aerobic/slowtwitch powerhouse, and Kristoffer Ingebrigtsen who obviously has insane running genetics and comes from a family of people who have been successful with a similar style of training.

im just saying they are not exactly your typical hobby joggers, it’s two people that are pre-selected to be aerobic freaks.

I’m wondering if only doing sub-t intervals really is the ideal hobbyjogger schedule for most people. Intensity control and gradual progression isn’t specific to the sirpoc method.

I think you're right, but a lot of people are at a plateau and are just looking for something new to try. Maybe it works joe blow, maybe not. But there is nothing to lose by finding out for one's self