Modifying the Norwegian approach to lower mileage

Ronnie Nott wrote:

fell runner wrote:

I would half agree with this. I haven't read much of the thread but it's one of those general premise threads promising miracles from the general skimming. I think it's good for someone starting out. I do think probably that much vo2 work weekly is overkill. But if you are really specific for a 5k, maybe, that's to the poster vo2 master.

I think if a amateur runner really wants to push their limits, no disrespect to anyone here but there are guys like Ben Felton in particular, maybe Nick Bester but the content has gotten worse lately for him sadly, but who are really pushing the limits of what regular guys can do. That's really the standard I think an amateur could aspire to. Sure, maybe it's a bit more time commitment, but it's probably on the cusp of sub elite and if you want to get there, you need to be working that hard.

As the previous poster pointed out there's obviously no such thing as singles on a Norwegian method, if anyone tells you as such they are a snake oil salesman. Unfortunately, there's so many of them out there in running today.

“I haven’t read much of the thread”, but let me write 3 paragraphs stating my opinion and sharing my extensive knowledge. I really enjoy the people who comment on this thread while completely ignoring the actual content in it and the countless real world success stories people have shared. Thanks for educating us. After hitting a PR that felt out of reach for so long with this, you have convinced me this approach is wrong and I must stop immediately 😂

wjkkljw wrote:

hobbskesslerfan4444 wrote:

Is this mileage progression gradual enough? I have experience around 50 mpw with a 3-4 mile "threshold" workout that throughout the cycle progressed in intensity enough to eventually became a VO2 Max workout, at which point my fitness began to regress. Also some experience around 50-60 mpw with a VO2 max workout, 5k race, continuous tempo, 12 mile long run, which in hindsight was a a decent amount too much and not sustainable. It also might be useful to note that I now have the opportunity to slow down my easy runs.

6/1/25: 25
6/9/25: 40, 8 long run
6/17/25:40, 8 long run
6/24/25: 45, 4 LT1, 9 long run
6/30/25: 45, 8 LT1, 9 long run
7/7/25: 45, 8 LT1, 9 long run
7/14/25: 45, 8 LT1, 9 long run
7/21/25: 45, 10 LT1, 9 long run
7/28/25: 45, 10 LT1, 9 long run
8/4/25: 45, 10 LT1, 9 long run
8/11/25: 45, 10 LT1, 9 long run
8/18/25: 50, 12 LT1, 10 long run
8/25/25: 50, 12 LT1, 10 long run
9/1/25: 50, 12 LT1, 10 long run
9/8/25: 50, 12 LT1, 10 long run
9/15/25: 50, 12 LT1, 10 long run, xc race?
9/22/25: 50, 12 LT1, 10 long run
9/29/25: 50, 12 LT1, 10 long run
10/6/25: 50, 12 LT1, 10 long run
10/13/25: 55, 14 LT1, 11 long run
10/20/25: 55, 14 LT1, 11 long run
10/27/25: 55, 14 LT1, 11 long run
11/3/25: 55, 14 LT1, 11 long run
11/10/25: 55, 14 LT1, 11 long run
11/17/25: 55, 14 LT1, 11 long run
11/24/25 55, 14 LT1, 11 long run turkey trot?
12/1/26: 55, 14 LT1, 11 long run
12/8/26: 55, 14 LT1, 11 long run
12/15/26: 55, 14 LT1, 11 long run
12/22/26: 60, 15 LT1, 12 long run
12/29/26: 60, 15 LT1, 12 long run
1/5/26: 60, 15 LT1, 12 long run
1/12/26: 60, 15 LT1, 12 long run
1/19/26: 60, 15 LT1, 13 long run
1/26/26: 60, 15 LT1, 13 long run
2/2/26: 60, 15 LT1, 13 long run
2/9/26: 60, 15 LT1, 13 long run
2/16/26: 60, 15 LT1, 13 long run
2/23/26: 60, 15 LT1, 13 long run, track race?
3/2/26: 65, 16 LT1, 14 long run
3/9/26: 65, 16 LT1, 14 long run
3/16/26: 65, 16 LT1, 14 long run
3/23/26: 65, 16 LT1, 14 long run
3/30/26: 65, 16 LT1, 14 long run, track race?
4/6/26: 65, 16 LT1, 14 long run
4/13/26: 65, 16 LT1, 14 long run
4/20/26: 65, 16 LT1, 14 long run, half marathon?

You understand that's not reality, right? You need to provide more modulation in your training to make gains. What you are proposing will not gain the benefits you desire, especially if you are over the age of 30.

fell runner wrote:

I would half agree with this. I haven't read much of the thread but it's one of those general premise threads promising miracles from the general skimming. I think it's good for someone starting out. I do think probably that much vo2 work weekly is overkill. But if you are really specific for a 5k, maybe, that's to the poster vo2 master.

I think if a amateur runner really wants to push their limits, no disrespect to anyone here but there are guys like Ben Felton in particular, maybe Nick Bester but the content has gotten worse lately for him sadly, but who are really pushing the limits of what regular guys can do. That's really the standard I think an amateur could aspire to. Sure, maybe it's a bit more time commitment, but it's probably on the cusp of sub elite and if you want to get there, you need to be working that hard.

As the previous poster pointed out there's obviously no such thing as singles on a Norwegian method, if anyone tells you as such they are a snake oil salesman. Unfortunately, there's so many of them out there in running today.

Fen Belton wrote:

fell runner wrote:

I would half agree with this. I haven't read much of the thread but it's one of those general premise threads promising miracles from the general skimming. I think it's good for someone starting out. I do think probably that much vo2 work weekly is overkill. But if you are really specific for a 5k, maybe, that's to the poster vo2 master.

I think if a amateur runner really wants to push their limits, no disrespect to anyone here but there are guys like Ben Felton in particular, maybe Nick Bester but the content has gotten worse lately for him sadly, but who are really pushing the limits of what regular guys can do. That's really the standard I think an amateur could aspire to. Sure, maybe it's a bit more time commitment, but it's probably on the cusp of sub elite and if you want to get there, you need to be working that hard.

As the previous poster pointed out there's obviously no such thing as singles on a Norwegian method, if anyone tells you as such they are a snake oil salesman. Unfortunately, there's so many of them out there in running today.

You know what would be crazy. What if there was a hypothetical guy who seems to understand training a lot more, is older, runs less hours, controls intensity better and then whizzed past him as Ben blew up in a marathon because he doesn't really know what he's doing?

Irish updates wrote:

1 year update. First of all, congrats to sirpoc on the marathon. Wild time for a first. I've only just noticed the guy has ridden a 48:03 25 Mile cycling TT. Someone get this guy to the world duathlon champs, now!

I'm sure he has so many people reach out, but around 13 months ago he was kind enough to give me more time than he needed to, for how I could push through my own stagnation. I was running 5-6 hours a week and not consistently for probably around 5 years. Following up and down blocks never made sense to me which is why this thread appealed , my last was a Daniel 5k plan and the one before that was a Piftz 18/55 for the marathon.

PBs 13 months ago 5k up to full:

18:35

38:50

1:26

And a very weak 3:03

I thought I would post now, as today I finally ticked off all PBs. Basically have trained the full sirpoc method, 7 days 3 ST 3 easy+long .

Have updated as I have gone all my thresholds, when new performance arrives. Have only missed 13 days training all year due to illness and small toe issue.

Couldn't believe how EASY it felt after a couple of weeks to execute. There was no post run fatigue or pre run fatigue. Suddenly just about all my fatigue was gone. However, I did notice I felt a really sluggish on the runs, which was odd, as I felt good physically and mentally going in. I got WORSE as about week 4 I ran a 5k TT and barely broke 19, although was a tad windy. 6 weeks. Wow, someone else said before they felt scammed? I thought maybe I'm being trolled here. I just felt like I wasn't moving . That is the only way to describe my running. It was very odd!

Week 8 another 5k. awful. This almost certainly wasn't the method for me. I actually spoke to sirpoc and he said give it another month. The day will come. I don't know why, but I did actually listen to this, but for real guys , I can't explain how this all was sucking. I wasn't looking forward even to running now.

BUT then something crazy happened. I had been doing still the vanilla plan, if you have seen sirpoc Strava, you know what I have been doing right. He gave me a few insights and confidence boosters of stuff I don't think I've seen him post too much of. Anyway, the crazy thing was I entered a 10k and ran 36:56. I didn't just break 38 but cleaned through 37. This was probably my week 10 or 11. I thought maybe the course was short or something.

6 days later I jumped in another 5k. Ran 17:48. If you had asked me if this or the 18:35 I had run previously felt faster, I would have said the 18:35. This 17:48 felt so slow. It was insane I just didn't even feel like it could possibly be fast. This is so strange as I have seen so many people talk about this phenomenon when switching to this method in not just the way the run feels, but also it takes ages for it to all click in. Then when it does, BOOM it hits you in the face!

I progressed more and and now up to almost 7 hours some weeks, still on the absolute basics and still learning about how to develop this, pacing , all the good stuff sirpoc still talks about. The weird thing is I still don't feel like I have any speed in my legs yet I'm way faster.

Update to today: PBs sit at

16:53

34:59

1:17:04

And the big one! 2:39:39. Absolutely terrifyingly even though absolutely all my running friends warned me against it, I just followed week for week sirpoc method adaptations for the marathon and just took over 20 mins off! To say it felt easier than a PItfz build would be an understatement and I'm glad I had almost a year beforehand of his training before I dived into the special block. As for that, boy was it harder than the vanilla plan at the end still, but definitely was a nice mental prep, but still way way easier than PItfz where you feel wrecked going in and maybe you come through, maybe you don't.

I've never felt so good at 30k in a marathon. Even when it got the usual sketchy period with 5 miles or so left, I knew I had it and dug deep for the sub 2:40!

My main thing is you have to be MENTALLY strong to train like this. It's quite a sacrifice. It's not particularly fun. You have to decide to you want the grind and heavy lifting and performance, or the fun of training maybe with others, letting loose when you want but maybe a much worse performance on day.

Thanks to the thread for existing, thanks to sirpoc , thanks to all guys who had even posted with confidence a year or so ago to make me think maybe this could just work for me!

As the thread seems so active I thought maybe you know, that this would find one other person to think 'yes' this could be the option for me.

If you ever are in Ireland , drinks are on me!

Irish updates wrote:

1 year update. First of all, congrats to sirpoc on the marathon. Wild time for a first. I've only just noticed the guy has ridden a 48:03 25 Mile cycling TT. Someone get this guy to the world duathlon champs, now!

I'm sure he has so many people reach out, but around 13 months ago he was kind enough to give me more time than he needed to, for how I could push through my own stagnation. I was running 5-6 hours a week and not consistently for probably around 5 years. Following up and down blocks never made sense to me which is why this thread appealed , my last was a Daniel 5k plan and the one before that was a Piftz 18/55 for the marathon.

PBs 13 months ago 5k up to full:

18:35

38:50

1:26

And a very weak 3:03

I thought I would post now, as today I finally ticked off all PBs. Basically have trained the full sirpoc method, 7 days 3 ST 3 easy+long .

Have updated as I have gone all my thresholds, when new performance arrives. Have only missed 13 days training all year due to illness and small toe issue.

Couldn't believe how EASY it felt after a couple of weeks to execute. There was no post run fatigue or pre run fatigue. Suddenly just about all my fatigue was gone. However, I did notice I felt a really sluggish on the runs, which was odd, as I felt good physically and mentally going in. I got WORSE as about week 4 I ran a 5k TT and barely broke 19, although was a tad windy. 6 weeks. Wow, someone else said before they felt scammed? I thought maybe I'm being trolled here. I just felt like I wasn't moving . That is the only way to describe my running. It was very odd!

Week 8 another 5k. awful. This almost certainly wasn't the method for me. I actually spoke to sirpoc and he said give it another month. The day will come. I don't know why, but I did actually listen to this, but for real guys , I can't explain how this all was sucking. I wasn't looking forward even to running now.

BUT then something crazy happened. I had been doing still the vanilla plan, if you have seen sirpoc Strava, you know what I have been doing right. He gave me a few insights and confidence boosters of stuff I don't think I've seen him post too much of. Anyway, the crazy thing was I entered a 10k and ran 36:56. I didn't just break 38 but cleaned through 37. This was probably my week 10 or 11. I thought maybe the course was short or something.

6 days later I jumped in another 5k. Ran 17:48. If you had asked me if this or the 18:35 I had run previously felt faster, I would have said the 18:35. This 17:48 felt so slow. It was insane I just didn't even feel like it could possibly be fast. This is so strange as I have seen so many people talk about this phenomenon when switching to this method in not just the way the run feels, but also it takes ages for it to all click in. Then when it does, BOOM it hits you in the face!

I progressed more and and now up to almost 7 hours some weeks, still on the absolute basics and still learning about how to develop this, pacing , all the good stuff sirpoc still talks about. The weird thing is I still don't feel like I have any speed in my legs yet I'm way faster.

Update to today: PBs sit at

16:53

34:59

1:17:04

And the big one! 2:39:39. Absolutely terrifyingly even though absolutely all my running friends warned me against it, I just followed week for week sirpoc method adaptations for the marathon and just took over 20 mins off! To say it felt easier than a PItfz build would be an understatement and I'm glad I had almost a year beforehand of his training before I dived into the special block. As for that, boy was it harder than the vanilla plan at the end still, but definitely was a nice mental prep, but still way way easier than PItfz where you feel wrecked going in and maybe you come through, maybe you don't.

I've never felt so good at 30k in a marathon. Even when it got the usual sketchy period with 5 miles or so left, I knew I had it and dug deep for the sub 2:40!

My main thing is you have to be MENTALLY strong to train like this. It's quite a sacrifice. It's not particularly fun. You have to decide to you want the grind and heavy lifting and performance, or the fun of training maybe with others, letting loose when you want but maybe a much worse performance on day.

Thanks to the thread for existing, thanks to sirpoc , thanks to all guys who had even posted with confidence a year or so ago to make me think maybe this could just work for me!

As the thread seems so active I thought maybe you know, that this would find one other person to think 'yes' this could be the option for me.

If you ever are in Ireland , drinks are on me!

Irish updates wrote:

1 year update. First of all, congrats to sirpoc on the marathon. Wild time for a first. I've only just noticed the guy has ridden a 48:03 25 Mile cycling TT. Someone get this guy to the world duathlon champs, now!

I'm sure he has so many people reach out, but around 13 months ago he was kind enough to give me more time than he needed to, for how I could push through my own stagnation. I was running 5-6 hours a week and not consistently for probably around 5 years. Following up and down blocks never made sense to me which is why this thread appealed , my last was a Daniel 5k plan and the one before that was a Piftz 18/55 for the marathon.

PBs 13 months ago 5k up to full:

18:35

38:50

1:26

And a very weak 3:03

I thought I would post now, as today I finally ticked off all PBs. Basically have trained the full sirpoc method, 7 days 3 ST 3 easy+long .

Have updated as I have gone all my thresholds, when new performance arrives. Have only missed 13 days training all year due to illness and small toe issue.

Couldn't believe how EASY it felt after a couple of weeks to execute. There was no post run fatigue or pre run fatigue. Suddenly just about all my fatigue was gone. However, I did notice I felt a really sluggish on the runs, which was odd, as I felt good physically and mentally going in. I got WORSE as about week 4 I ran a 5k TT and barely broke 19, although was a tad windy. 6 weeks. Wow, someone else said before they felt scammed? I thought maybe I'm being trolled here. I just felt like I wasn't moving . That is the only way to describe my running. It was very odd!

Week 8 another 5k. awful. This almost certainly wasn't the method for me. I actually spoke to sirpoc and he said give it another month. The day will come. I don't know why, but I did actually listen to this, but for real guys , I can't explain how this all was sucking. I wasn't looking forward even to running now.

BUT then something crazy happened. I had been doing still the vanilla plan, if you have seen sirpoc Strava, you know what I have been doing right. He gave me a few insights and confidence boosters of stuff I don't think I've seen him post too much of. Anyway, the crazy thing was I entered a 10k and ran 36:56. I didn't just break 38 but cleaned through 37. This was probably my week 10 or 11. I thought maybe the course was short or something.

6 days later I jumped in another 5k. Ran 17:48. If you had asked me if this or the 18:35 I had run previously felt faster, I would have said the 18:35. This 17:48 felt so slow. It was insane I just didn't even feel like it could possibly be fast. This is so strange as I have seen so many people talk about this phenomenon when switching to this method in not just the way the run feels, but also it takes ages for it to all click in. Then when it does, BOOM it hits you in the face!

I progressed more and and now up to almost 7 hours some weeks, still on the absolute basics and still learning about how to develop this, pacing , all the good stuff sirpoc still talks about. The weird thing is I still don't feel like I have any speed in my legs yet I'm way faster.

Update to today: PBs sit at

16:53

34:59

1:17:04

And the big one! 2:39:39. Absolutely terrifyingly even though absolutely all my running friends warned me against it, I just followed week for week sirpoc method adaptations for the marathon and just took over 20 mins off! To say it felt easier than a PItfz build would be an understatement and I'm glad I had almost a year beforehand of his training before I dived into the special block. As for that, boy was it harder than the vanilla plan at the end still, but definitely was a nice mental prep, but still way way easier than PItfz where you feel wrecked going in and maybe you come through, maybe you don't.

I've never felt so good at 30k in a marathon. Even when it got the usual sketchy period with 5 miles or so left, I knew I had it and dug deep for the sub 2:40!

My main thing is you have to be MENTALLY strong to train like this. It's quite a sacrifice. It's not particularly fun. You have to decide to you want the grind and heavy lifting and performance, or the fun of training maybe with others, letting loose when you want but maybe a much worse performance on day.

Thanks to the thread for existing, thanks to sirpoc , thanks to all guys who had even posted with confidence a year or so ago to make me think maybe this could just work for me!

As the thread seems so active I thought maybe you know, that this would find one other person to think 'yes' this could be the option for me.

If you ever are in Ireland , drinks are on me!