I as a beginner to this method and running in general I did easy, short ST, easy, easy, rest, race day, long. But started at like 70km a week as a newbie runner in february and kept ramping up so have been running with all sorts of pains since this is why I took some more rests race week. Improving like crazy though. 60min 10k wasnt comfortable for me in february and 2 weeks ago I ran a HM sub 1.32 and felt great negative splitting all the way.
Good luck on your race!
Another question regarding rests. I usually do 3x3000m for the ST sessions with 60sec standing rests, I recover good I think. Should the rest be longer?
I as a beginner to this method and running in general I did easy, short ST, easy, easy, rest, race day, long. But started at like 70km a week as a newbie runner in february and kept ramping up so have been running with all sorts of pains since this is why I took some more rests race week. Improving like crazy though. 60min 10k wasnt comfortable for me in february and 2 weeks ago I ran a HM sub 1.32 and felt great negative splitting all the way.
Good luck on your race!
Another question regarding rests. I usually do 3x3000m for the ST sessions with 60sec standing rests, I recover good I think. Should the rest be longer?
You went from 10k in 60 (about 9:30-ish give or take) to a sub-1:32 half (7:10-ish?) pace? That is WILD.
Yeah, on easy days now I do 10k 60min and it is really comfortable. For me not comfortable is way easier than racing pace. Maybe it is wrong expression.
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!
This is kind of hilarious & brilliant in a way. Probably one of the best free marathon training programs you can get if you scale it correctly. Just find someone knowledgeable on Strava & do exactly what they're doing only 2 days behind.
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.
I think sirpoc has mentioned something like this before, but has anybody else been able to map their intervals icu fitness score to a predicted race time? I know that fitness score is relative but I'm curious if anybody has any ideas on this.
For example, I've run 18:50 with a fitness score of 55. If I get my score up to 60, maybe I'll be closer to 18:30? Or maybe getting my score to 70 will mean I'm in shape to break 18?
Yeah I'd love to hear from anyone who found that the intervals.icu fitness score either did or didn't correlate with race performance. I just started using it and retroloaded about 4 months of training data, and so far I've discovered that it does not rate my previous training method of high mileage with 90% easy...
I'm currently 2 weeks into having adopted sirpoc's training method, and intervals.icu reckons I am actually gaining, rather than losing, fitness (ramp of 3 for this week) despite having reduced mileage from 90ish to 70.
Also, for people who are using intervals.icu, what kind of fatigue score, in relation to your own personal fitness score, are you seeing that corresponds with a good race?
I think sirpoc has mentioned something like this before, but has anybody else been able to map their intervals icu fitness score to a predicted race time? I know that fitness score is relative but I'm curious if anybody has any ideas on this.
For example, I've run 18:50 with a fitness score of 55. If I get my score up to 60, maybe I'll be closer to 18:30? Or maybe getting my score to 70 will mean I'm in shape to break 18?
Yeah I'd love to hear from anyone who found that the intervals.icu fitness score either did or didn't correlate with race performance. I just started using it and retroloaded about 4 months of training data, and so far I've discovered that it does not rate my previous training method of high mileage with 90% easy...
I'm currently 2 weeks into having adopted sirpoc's training method, and intervals.icu reckons I am actually gaining, rather than losing, fitness (ramp of 3 for this week) despite having reduced mileage from 90ish to 70.
Also, for people who are using intervals.icu, what kind of fatigue score, in relation to your own personal fitness score, are you seeing that corresponds with a good race?
Do you need a computer to tell you how fatigued you are?
I as a beginner to this method and running in general I did easy, short ST, easy, easy, rest, race day, long. But started at like 70km a week as a newbie runner in february and kept ramping up so have been running with all sorts of pains since this is why I took some more rests race week. Improving like crazy though. 60min 10k wasnt comfortable for me in february and 2 weeks ago I ran a HM sub 1.32 and felt great negative splitting all the way.
Good luck on your race!
Another question regarding rests. I usually do 3x3000m for the ST sessions with 60sec standing rests, I recover good I think. Should the rest be longer?
What was your build like?
70k to start, did you get to 100-110k before race? What was your taper like? If you went from a 60-min 10k to a 92-min 21.1k either you are a slow-twitcher with a ton of talent or this training really does work. Do you also cross-train and/or play other sports?
70k ramped up to highest around 100km week, but then took it down to around 85km weeks because as mentioned it was getting difficult with the pain in shins, achilles, knees and hips. So the 60min 10km wasn't me maxing out but it wasn't an easy comfortable pace. I think I could have done 50min in a race.
I only tapered like this because I wanted to see if the pains would ease off more which they really did.
After the HM I ramped up to around 95km week which I am on now.
But yeah like 2 months ago 5x1600m at 4.40 min/km were hard, probably harder than it should be. Now I do 3x3000m at 4.25min/km with lower HR and HR drops significantly on a 60sec rest and also feel very strong.
Prior training been mostly lifting and on a good summer day some easy running. 2024 I pretty much stopped all lifting and tried working with functional patterns and a lot of MFR. Then Jan 25 I did a pretty intense month of material arts in which I figure I liked the running part most of it, so from february on just I decided I wanted to run. Found out on this method just a few weeks after I started.
I feel I improve very good on this and also recover good. My main goal is an upcoming Marathon in a few weeks, which will be my first marathon and second race ever.
I think sirpoc has mentioned something like this before, but has anybody else been able to map their intervals icu fitness score to a predicted race time? I know that fitness score is relative but I'm curious if anybody has any ideas on this.
For example, I've run 18:50 with a fitness score of 55. If I get my score up to 60, maybe I'll be closer to 18:30? Or maybe getting my score to 70 will mean I'm in shape to break 18?
Yeah I'd love to hear from anyone who found that the intervals.icu fitness score either did or didn't correlate with race performance. I just started using it and retroloaded about 4 months of training data, and so far I've discovered that it does not rate my previous training method of high mileage with 90% easy...
I'm currently 2 weeks into having adopted sirpoc's training method, and intervals.icu reckons I am actually gaining, rather than losing, fitness (ramp of 3 for this week) despite having reduced mileage from 90ish to 70.
Also, for people who are using intervals.icu, what kind of fatigue score, in relation to your own personal fitness score, are you seeing that corresponds with a good race?
You need to edit and make sure your settings are set properly in the previous and corresponding months. i.e, the thresh pace (if u calculate load by pace), FTP (if you calculate load by power), and LTHR (calculate load by HR). Especially if you’ve done a race that updated your Thresh Pace/FTP, then the numbers should be set accordingly in those time periods. Once set, bulk re-analyze all your previous activities to recalculate the load.
Personally I found my Form does seem to correspond to when I felt like I improved the most. I hit deep in the green during those periods. At the same time, its also the same months I had injuries pop up.
Week 1 – Total: 240 min (4:00) | ~57 km | Sub-threshold: 68 min (~28.3%) Monday: 8×3 min 60s rest (50 min total: 10 WU / 24 work / 6 rest / 10 CD) Tuesday: 25 min easy Wednesday: 4×6 min 90s rest (50 min total: 10 WU / 24 work / 3 rest / 10 CD) Thursday: 25 min easy Friday: 2×10 min 2 min rest (50 min total: 10 WU / 20 work / 2 rest / 10 CD) Saturday: 25 min easy Sunday: 70 min long run (easy)
Week 2 – Total: 264 min (4:24) | ~62 km | Sub-threshold: 75 min (~28.4%) Monday: 9×3 min 60s rest (53 min total: 10 WU / 27 work / 8 rest / 10 CD) Tuesday: 27 min easy Wednesday: 5×6 min 90s rest (53 min total: 10 WU / 30 work / 4 rest / 10 CD) Thursday: 27 min easy Friday: 2×10 min 2 min rest (53 min total: 10 WU / 20 work / 2 rest / 10 CD) Saturday: 27 min easy Sunday: 76 min long run (easy)
Does a progression of ike 10% sound good ? or how do you do this by feel ?
And also are the rests ok like 60s for 3min and 90s 6min and 2min for 10min?
Week 1 – Total: 240 min (4:00) | ~57 km | Sub-threshold: 68 min (~28.3%) Monday: 8×3 min 60s rest (50 min total: 10 WU / 24 work / 6 rest / 10 CD) Tuesday: 25 min easy Wednesday: 4×6 min 90s rest (50 min total: 10 WU / 24 work / 3 rest / 10 CD) Thursday: 25 min easy Friday: 2×10 min 2 min rest (50 min total: 10 WU / 20 work / 2 rest / 10 CD) Saturday: 25 min easy Sunday: 70 min long run (easy)
Week 2 – Total: 264 min (4:24) | ~62 km | Sub-threshold: 75 min (~28.4%) Monday: 9×3 min 60s rest (53 min total: 10 WU / 27 work / 8 rest / 10 CD) Tuesday: 27 min easy Wednesday: 5×6 min 90s rest (53 min total: 10 WU / 30 work / 4 rest / 10 CD) Thursday: 27 min easy Friday: 2×10 min 2 min rest (53 min total: 10 WU / 20 work / 2 rest / 10 CD) Saturday: 27 min easy Sunday: 76 min long run (easy)
Does a progression of ike 10% sound good ? or how do you do this by feel ?
And also are the rests ok like 60s for 3min and 90s 6min and 2min for 10min?
Long run is too long. Easy runs are too short. Running 30min of work in a single session is likely too much for such low total weekly volume. Doesn't seem sustainable and there's better ways to build up.
Pretty sure the man himself says the method is optimized for 5-8hrs /week of running. You'd probably do well to get your volume up to that range first and then ramp up the workouts.
This post was edited 1 minute after it was posted.
Yeah I'd love to hear from anyone who found that the intervals.icu fitness score either did or didn't correlate with race performance. I just started using it and retroloaded about 4 months of training data, and so far I've discovered that it does not rate my previous training method of high mileage with 90% easy...
I'm currently 2 weeks into having adopted sirpoc's training method, and intervals.icu reckons I am actually gaining, rather than losing, fitness (ramp of 3 for this week) despite having reduced mileage from 90ish to 70.
Also, for people who are using intervals.icu, what kind of fatigue score, in relation to your own personal fitness score, are you seeing that corresponds with a good race?
Once set, bulk re-analyze all your previous activities to recalculate the load.
Could you elaborate on that? Do you really bulk re-analyze everything after adjusting your zones? That would falsify the workouts' metrics when your paces/zones were indeed slower than they are now, no?