Modifying the Norwegian approach to lower mileage

Yes, that was a real quote. There really is no excuse for that. The editing process for that book was clearly substandard. But given how much space the author gave to the history of the Vikings, which he tried really hard to link to modern Norwegian athletics, he really should have known better anyway. Everyone gets a fat 'F" in this case.

I really like Adharanand Finn's work. He has written on Kenyan running, Japanese running, and Ultra running. He is a bit like a Louis Theroux for the running world. I don't think it has any chance of happening, but it would be interesting to focus both on the running method as well as the online culture that it emerged from. Finn would be quite good at that. Another would be Michael Crawley, who is actually an anthropologist and wrote about the Ehtiopians.

Will be interesting if more 17-20m men and 21-24m women chime and see if they drop (15-18m men, 17-20m women) with this training over 12-24 weeks (for example). Assuming this will work better for 5k to 13.1 as a baseline.

Surprised other running subreddits haven't mentioned this (blogsnark healthy runners, r/running, r/artc, r/marathontraining). Only AdvancedRunning has, and only 4-5 posts.

Also surprised r/artc hasn't done much w/this; they are a sub-elite running subreddit.

But as that other poster said, people in run clubs are starting to take notice IRL.

If a book is done, it will be a good find at Fleet Feet/Second Sole, next to Pfitz/Douglas's FRR/AM and JD's tomes.

Hopefully sirpoc see's this point. Although I'm sure he has an idea in his head already. Even if he only sub consciously mentioned a book. But to clear up the usual FAQ is a nice idea. See we are doing the work for him!

In my eyes this is over due. Two things. I think it would sell big, hobby joggers like to buy stuff and this is for them. Secondly, you can't do it without the journey and legend of sirpoc, who people can relate to.

It's not often you have something that is personalble. The guy is middle aged, job, life, running isn't even his main passion in life but does it, that's probably 2/3 of his readers. but this is also something relatively new in a fitness field in relation to the sport we are talking about. Note: what I'm talking about here are not the concepts, but specifically applying them to running. Most people would agree sirpoc and how he has trained for 15 flat and 2:24 is pretty unusual. Well, more in what he doesn't care about in fact.

It's kind of the perfect storm.

Thoughts on doing a subt workout the day after a long run?

My current schedule means I either do Friday evening subt straight into Saturday long run… or I could do Saturday long into Sunday evening subt. Focusing on HM at the mo.

Will SirPoc be at the Big Half in September?

I would love to see him destroy Bester and other annoying youtubers.

Since you seem really high on this method and have been around for a long time, I assume this is you? You've stuck with it the whole time without stopping or starting over and you improved several minutes from 20 min 5k to sub 17?

Why dont you open a "buy me a coffee" page? I would like to buy you a pint. Your system is super helpfull the way you layed it out.

Would by your book to tho.

I went from a 19:29 3 mile to an 10:56 3200m and 5:03 1610m in 4 months using NSA. The 3 mile was also run in perfect temperatures and the newer times were run with a 45 min break between them in 83f weather.

The 3 mile time was on the same MPW as NSA, at the end of jack daniel’s red plan.

His approach to running is laid-back but he's quite talented. Very humble. In some ways I get that vibe from DE Myles Garrett--he's a talented DE in the NFL but his main passions are paleontology, writing and the arts. His exceptional talent is a PART of who he is but it is not his ENTIRE identity. Same with sirpoc--he was just trying to be more efficient.

Curious since this method focuses on maximizing load to recovery time ratio is there an inflection point or threshold effect for CTL (or TSS or whatever measure of "chronic load" you use) with this method.

Catch is the all answers are limited to a single word:

Vo2?: No

Taper: Beer

Marathon fueling: Mars

4 months in here. 39M. Reborn runner after being a decent XC/track runner at school, followed by bits and pieces in my 20s and early 30s but not much serious training.

Since starting NSA:

10k: 39:52 > 38:45

5k: 18:45 > 18:22 (pretty confident of 18:0X on a flat course in June/July)

Implementation has been less than perfect (life) and on around 50-60k (4.5-5 hours) a week, but still a lot more consistent than I was last year. Aerobically I'm much better; 10k much closer in line with 5k, where I had already done OK off mainly easy running and 1 club VO2 session a week that often left me battered for 1-2 days, and where I'd plateaued for a few months.

Working up towards a HM then possibly M by end of year. It feels sustainable and gives me plenty of hope for improvement in my early 40s.

Very happy with the progress and it's all been very enlightening, so thanks to Sirpoc for the time (and patience) in putting it out there over time, and all other interesting contributions.

The latter seems better to me, give yourself as much time as possible between them I guess.

I do Sunday evening easy "long" (75-90 mins) and then sub-t on Monday afternoon, which can be a bit of a grind to start with but feels fine by the middle of the workout.

I just look up sirpoc on powerof10, UK site. I do not think I fully comprehend how good he was. Maybe someone can let him know this fact I hope he is interested in it.

Of master 40+, he has run the 3rd fastest 5k and 3rd fastest 10k in UK this year. Maybe people will wake up and realise this impressive, even trolls. On such mediocre mileage compared to sub elite this is crazy to me.

What is crazy is 5k. Course look slow, most of top 20 times at Battersea park and I guess he run solo time trial?

Been spoon fed from day 1 here yet still hasn't ever bothered listening to train like this for the amount of time required, in fact has done everything but: Jecht.

Strides: Speedwalking

Wishes they were sirpoc: Ben Felton

Hills: Jonah

Re the book conversation...I'd buy in an instance, but I wonder if we'd want more data before committing something to print. Particularly around the marathon. Would be good to have people try different variations of his special block, or even just many people committing to the one he wrote, so that it could be tweaked if need be and then included in the book.

Perhaps the marathon section could just be a 2nd addition. Or maybe Sirpocs understanding of training principles allows it to be confidently written without having been tested more. I just do wonder how the special block translates for 3-3:30+ runners....and what level of aerobic history one might actually need to extrapolate a marathon attempt based off one's 5k-HM times.

Just thinking out loud here!

Testimonials for that level would be ideal. Most of us are probably looking at that kind of ball-park improvement. I hope that some budding sports scientists pisk up on this too and implement studies on reasonably talented hobby joggers.