Modifying the Norwegian approach to lower mileage

I'm wondering if Bill has a plan for his young girlfriend

When I do/did this, I told myself it would be minimum 1.5x to maybe even 2x. I asked ChatGPT and it says:

"Research and practical experience suggest that cycling for around 1.25 to 1.5 times the duration of the run will generally produce a comparable aerobic stimulus, assuming the heart rate is maintained around 70% of max HR during the cycling.

So, for an easy run of 1 hour at 70% HR, you could aim for a 1 hour 15 minutes to 1 hour 30 minutes of cycling at a similar effort level to match the aerobic stimulus."

He has a pic of alphafly's, he has also mentioned he wore through some Adidas Evo SL's pretty quickly, 250km I believe he said they lost their bounce. Looks like he raced London in Adios Pro 4's

Your mistake is that you're focusing on details that don't matter. You're very new to this, and just starting to build volume and introduce a basic workout. And that's great! Just keep all your sub-T workouts modest efforts as you gradually add volume. The overriding question is not what pace you're hitting, but if you can avoid injury and recover in time for your next workout. It's fine to note the average pace of your reps afterwards, but don't obsess about the pace of one rep. What's important is consistency and slowly building up the weekly training load.

Depends on your background; I decided to try it 15 weeks 5 days ahead of my M race. Could easily ramp up from 59 km/week before to 89 km in week 8 and finished at 3 h 18 mins and a negative split (3 h 33 mins in Oct 2024, hit the wall at 35 km ...)

Well-played, sir! He needs to "do his job..."

Okay, I've been shown Sirpoc London training plan and told to read this thread. I've made it through the first 3 pages and I'm already convinced I need to give this style of training a go after stagnating at the half-marathon distance over the last year. I've ran between 1:21 and 1:23 4 times whilst believing I'm in sub-1:20 shape. I've lost a bit of fitness recently but ready to jump back into training through the summer and hopefully achieve that goal in the fall.

The only question I have so far - I will endeavour to read the entire thread and I'm sure this has probably been clarified at some point so apologies for the newb question. Is sub-threshold faster or slower than threshold? If I was to say I want to run sub-17 for 5k, I'd be talking about running faster, so I initially thought thats what was meant. Reading the first few pages though, it sounds like we're talking about running at a slightly slower than threshold, is that correct?

If so, I guess my follow up question would be how much slower are we talking? I realise a lactate test would be the most accurate option, but for those without access to one, how are you calculating your paces for this style of training? Coros has my threshold pace at 6:09/mi, should I just dial that back by 10-20 secs, or is there a better way to calculate based on HR zones or recent 5k result etc? Just a ballpark figure.

Its slower than threshold pace. There's a handful of calculators in the thread to calculate what paces you hitting, this lactrace one has been handy for me:

Use this instead of this thread:

If you read the thread you will see this becomes one of the main points of discussion throughout.

But briefly summarise the idea, it is to achieve the “state of threshold”, or more simply holding your lactate level at a value that is close to but definitely below lactate threshold value (2.5-3.5 mm/L is generally quoted) You can try and use heart rate or perceived effort to sub in for actual lactate data.So for some intervals such as 3 min intervals you can be at or perhaps a little faster than your threshold pace, but your lactate level decreases during the rest so if you run it correctly you will be at the correct lactate value. For longer reps you run slower than threshold. The idea being that you regularly are getting a lot of volume close to your lactate threshold state but never going over the edge we’re recovery time increases drastically.

Maybe that helps a bit.

Someone on reddit asked for a sub-t workout that could be incorporated into the long run; another person asked for mileage total:- so there's now a Long Sub-threshold run option, and the mileage total for the week is estimated from the time and pace info. Also fixed a couple of bugs and added some validation messages. Next update will be to store user inputs locally.

I'm finally over a recent injury that took me out for a couple of months and looking forward to following this 3 x sub-t training method for my next training block. Looks like some others are having great success with it also.

That's nice, just needs a pace calulator added to it, maybe I missed it though

Hobby jogger Ingebrigtsen is now training for a marathon, interesting so see how it goes. Today he did one hour tempo

Is everyone doing 60 seconds rest for km, mile and 2 mile repeats? I had to have 2 minutes rest for 3x2 miles, at just a bit slower than my HM pace.

Going to be on vacation for a week and probably only going to have time for intervals once, maybe twice. No other running. Am I cooked? Or should I just start back up with the same paces when I'm back?

Seems to be a bit of disagreement on this one. I personally do 2 minutes for 11 minutes to 2 miles, 3 minutes for 3 mile or 5km reps. I am 90% certain that is what sirpoc has mentioned on his runs in the comments with those work outs.

2min for 3k-3200-2 mile

3 min for 3 mile-5km

I know a guy who consistently does 1 minute rests for 1K repeats, 1:30 rests for mile repeats, and 2:00 rests for 2 mile repeats. He's made a lot of progress using this plan (he just ran 2:24 for a marathon) and seems to have a pretty good idea of how this method should work, so I tend to trust him.

I wonder if he has realised lactate doesn't mean anything other for spot checking? That he needs to simply increase load to get faster. Sirpoc is quite a few steps ahead in my opinion for that very reason. On a good course, I expect KI to break 2:30 himself no problem. I do wonder if for sirpoc 2:24 is 'enough' or he goes again. Somewhere like Berlin or Valencia I think for sirpoc sub 2:20 potentially could be on the table.

KI's main problem in my view is everything this thread warned against, getting greedy. He changed up a plan for hills, harder workouts etc whilst he was still ok the improvement train and has basically stagnated due to picking up all sorts of injuries over the last 18 months.