Modifying the Norwegian approach to lower mileage

So despite all your obnoxious posts you can't even clock a 38 10k?

I've been reading this thread but it doesn't have the most intuitive search function. For those who are adapting this for a marathon build, and only have 6 days per week to run, is it generally recommended to drop an easy run so that you are 3 x Q, 2 x E, 1 x LR, or drop a sub-threshold run so you are 2 x Q, 3 x E, 1 x LR? I've seen that it's recommended to alternate sub-T weeks with MP specific workouts - can anyone point me to what page those discussions start?

How have you done this method so far? If you’re going with “generally recommended,” it’s generally recommended, I believe, that one not start with the “marathon build” version of this, but that one follows it for 9-12 months before starting any marathon-based modifications.

I've been doing it for around 4.5 months and have already notched some solid gains from it. Previously I was at 25ish miles per week but all easy runs, so getting used to sub threshold took a bit but has been good. Might be a bit early to do the marathon build but I'm signed up for NYCM and don't really want to do Pfitz/Daniels plan

Nope. I played college football, d tackle. I was 300 lbs in college and got up to 400 eventually. I was fat AF. Started running 5 years ago. First 10k was way over an hour, just ran 41 recently.

Btw, what a strange existence. Talking sh*t to strangers on the internet about a niche thread, on a niche website for a niche sport 😂😂😂

That’s so weird dude.

You can, but do it sparingly. I did it once per 3 month cycle.

Incorrect. If you look at KI's training, some of his sub T runs at more at LT1 than LT2.

It's threads like this (alongside the Strava group) that make me realise the lack of understanding in the running community.

Pages upon pages of testimony and absolute gold information spelling out, step by step, how to follow this way of training, with in depth discussion on just why it works.

Still we get people with, what appears to be, zero idea what is going on wanted to add their "twist" on the method.

People are simply not understanding why this method has worked for so many. They don't understand you can stack week upon week of high quality weeks, with no "recovery" weeks, because your easy runs are easy and your session are not all out, they are sustainable.

So many people it seems skirt over the detail. I see it with the influencers who misunderstood double threshold. They keep lactate low on their sessions, then go out the next day and run a "steady" long run.

90% of runners seem to not want to run easy runs easy. It is not a weakness. You also don't need to run your sessions until you throw up. Look through this thread, look at SirPoc and KI on Strava, you need to read and understand

Huh, well...anyway.

This brings up that we still need a race between KI v sirpoc. Who would win? Should the brojos make it happen?

Forza Norge

I can’t remember if the purpose of the monthly 5k race has been clarified?

is it, to include a periodic faster VO2max workout, or simply to test for improvement?

Given that many have stated that improvement may not show up for 6 months or more, is everyone still doing this from the off?

To set a benchmark on paces for training, it’s just easier to do a race than a time trial.

It also gives you confidence that training is working and breaks up the routine to focus on a different activity

To avoid overtraining/banal illness or to reduce that risk significantly, one key element is to have (at least) one rest day/week. Simple as that.
It has not yet reached the sport of running ...

Do you think there is an upper limit to this method in terms of volume?

KI does about 110 to 120 minutes of Sub-LT in a good week of 8 hours total running, so still about 25%. Sirpoc on the other hand only did roughly 15% (90-ish minutes of Sub-LT on an 8 hour week) before his marathon build.

Basically, what I'm asking is: How would you scale this, if you were running 9 to 10 hours per week? Would you still stick to ~25% of Sub-LT or would you mostly increase the duration of your easy runs?

I think sirpoc is more doing around 100-105. He's usually doing 40 mins, sometimes even 45-50 on the longer reps now and the rest of the days are maybe taking 32-33 mins It's probably around 20-22% of volume. He's said a few times the higher you go, the less the 25% of workout will naturally become. The exception being his marathon build, where there were some deliberate overreaching weeks it seems.

Not knocking KI, who am I to say. But I feel like he's not really stuck to anything particular lately and this latest build might be like when he was trying to add strength work or hills in and not really go great. Again, not to knock KI but sirpoc is in a different league in terms of performance to KI and I attribute that 100% down to more consistency and less risk taking or looking for quick gains or mirror things his brothers do which just doesn't scale down to hobby jogger. Just my view.

Yeah, fair enough -- KI seems to have lost focus a bit, although I am curious about his marathon build. He currently does roughly the same sub-LT volume as before but splits it into two instead of three workouts; one continuous 60 minute tempo at M pace and one more regular but very long sub-LT workout, like 15x1000, 6x2500 or 9x1000 on/off. Other than that, he runs a longer long run and a slightly longer midweek easy run but nothing fancy. Managed to increase his weekly volume from 7.5 hours to about 9.5-10 hours that though.

Been wondering about that, too. If you’re running more than 8 hours, should you increase 6x6 to 7x6, 3x10 to 4x10 and so on? I assume one wouldn’t want CTL to plateau?

According to (my memory of) what sirpoc has said before, this method is optimized for 5-8 weekly hours. Beyond that is where you're better off doing doubles.

So you're a slow, chronically online fat ass who named himself a guy who shot himself in the face. What a catch.

I browse this forum occasionally. I sometimes like to take the p iss out of its users.

Congrats on your 41 minutes...