Has there been any discussion on here about Sirpoc running doubles now? I'm almost scared to see his next race result because I bet he makes a significant jump in performance & hits some big PRs.
I often thought, imagine if he ran doubles & got that second HGH bump, & now look at him.
If I had to guess…he may be on his way to double threshold. It’ll be interesting to see it unfold. He started with double easy days, now has some easy doubles on threshold days…my guess is it is a progression to double T. We shall see though, I don’t know the guy.
He was asked on Strava about the doubles, and he said:
I think there's a point where just singles aren't possible. Over 8 hours a week, you are gonna have to spread the risk out a bit. Running 3 easy runs a week more than an hour a time I think is asking for trouble. The one thing I can take from the special block of the marathon build is that I went beyond what is sustainable, on singles. Much like the long run, there is obviously a purpose to going really long in the marathon build, but when not having that in mind I don't think it's much worth the risk of much more than 90 mins. It took me well over 2 years though, running every day, where singles ran out of low risk head room.
This post was edited 1 minute after it was posted.
Reason provided:
clarified what he said
He was asked on Strava about the doubles, and he said:
The best thing about sirpoc doing this is:
We pretty much know that the marathon plan is definitely just a bolt on and not really an option all the time.
Realistically singles method is probably capped at 8-8.5 hours a week (not that most of us mere mortals will worry about that, this is potentially years down the line).
We are now gonna find probably the most sustainable gateway to doubling, rather than any new take obviously on doubling itself. Or maybe some sort of hybrid. Who knows.
As he hinted on the pod, this dude really wants a sub 2:20 marathon and is thinking ahead, the ground work starts now?!
The guy is always one step ahead it seems, so I don't doubt he can do it before mother time catches up on him. (42 next year?).
As for the chatter in this thread. To the dude who doesn't think this is anything new. No sh*t Sherlock. What training is? Doubling isn't. This isn't. Just about everything has been tried at some point.
The difference is much like Bakken's posts have made doubling accessible and understandable for sub elites, sirpoc has made better and more sensible training understandable and accessible for hobby joggers, in a format that gives you the whole package. Ironically this plan is so good for hobby joggers, the dude levelled himself up past his own training plan.
Just enjoy the thread for the rare LRC classic it is. For anyone posting, remember unless the brojos shut this place down, your posts will be here until the end of time as I'm sure in a few years when this is probably the most common way for HJ's to train, people will still be coming back here in a decade or beyond just out of curiosity to read where it all started.
P.s add me to the list for an instant buy of the book he's writing, least he deserves and as he posted here it'll give him space to have his day and go away to live in peace. I've no doubt there will be many publishers will to take it on.
We pretty much know that the marathon plan is definitely just a bolt on and not really an option all the time.
Realistically singles method is probably capped at 8-8.5 hours a week (not that most of us mere mortals will worry about that, this is potentially years down the line).
We are now gonna find probably the most sustainable gateway to doubling, rather than any new take obviously on doubling itself. Or maybe some sort of hybrid. Who knows.
As he hinted on the pod, this dude really wants a sub 2:20 marathon and is thinking ahead, the ground work starts now?!
The guy is always one step ahead it seems, so I don't doubt he can do it before mother time catches up on him. (42 next year?).
As for the chatter in this thread. To the dude who doesn't think this is anything new. No sh*t Sherlock. What training is? Doubling isn't. This isn't. Just about everything has been tried at some point.
The difference is much like Bakken's posts have made doubling accessible and understandable for sub elites, sirpoc has made better and more sensible training understandable and accessible for hobby joggers, in a format that gives you the whole package. Ironically this plan is so good for hobby joggers, the dude levelled himself up past his own training plan.
Just enjoy the thread for the rare LRC classic it is. For anyone posting, remember unless the brojos shut this place down, your posts will be here until the end of time as I'm sure in a few years when this is probably the most common way for HJ's to train, people will still be coming back here in a decade or beyond just out of curiosity to read where it all started.
P.s add me to the list for an instant buy of the book he's writing, least he deserves and as he posted here it'll give him space to have his day and go away to live in peace. I've no doubt there will be many publishers will to take it on.
This is absolutely nail on the head.
All training is roughly the same. This is actually less the same, than just about everything else. Hence, why it has snowballed. By less the same, I mean probably forgetting a lot of the bad habits we have picked up in the last couple decades, but with a very modern twist (metrics, etc.)
It is the perfect example to use what Bakken or the Norweigans have popularised, you could easily just say that is nothing new. Yet it is. The way it's presented. They are just copying Malmo, right? I'm sure I've heard that before. Who in sure copied someone else, etc. This is no different, all modern training plans are based on something we already knew.
The best form of training is one that has a clear idea and philosophy, but also one that communicates it's goals clearly. Sirpoc has done that perhaps better than anyone I've ever seen, for those working from the ground up, rather than a scaled down top to bottom approach for running.
I'm a coach who does this full time and there's nuggets and things in this thread, as a runner, even I hadn't really considered.
No, they wouldn't. Because it would put them out of a business. If you pay a guy for regular sessions, and all he says to you every session is "Do the same stuff you've been doing for the past N weeks. Oh, you've had a race with a new PB? Plug the time into lactrace and update your paces.", you'd be wondering if your money is well spent.
This is also why I'm pretty confident, this method will not become super popular among runtubers. They need a constant supply of "Do this workout to run a sub 20 minute 5k" videos. They can't just upload a video saying, "read this one-page summary and keep grinding", and then close their channel.
No, they wouldn't. Because it would put them out of a business. If you pay a guy for regular sessions, and all he says to you every session is "Do the same stuff you've been doing for the past N weeks. Oh, you've had a race with a new PB? Plug the time into lactrace and update your paces.", you'd be wondering if your money is well spent.
This is also why I'm pretty confident, this method will not become super popular among runtubers. They need a constant supply of "Do this workout to run a sub 20 minute 5k" videos. They can't just upload a video saying, "read this one-page summary and keep grinding", and then close their channel.
From scientific point of you, you will find not too much against that training system outlined here. It is basically in line with it.
That does not mean you can't do better, nobody can claim so, but at least the system is quite solid.
I mean, yeah, sure. There could be merit for a coach to look at your running form or whatever. This, of course, is disregarding the fact that the start of this thread is literally did the sirpoopy shuffle to a 2:24 debut, but still.
From a what-to-do stance, I don't think anything better (or, for lack of a better term, more pragmatic) has been formulated for hobby joggers. Ever.
Has there been any discussion on here about Sirpoc running doubles now? I'm almost scared to see his next race result because I bet he makes a significant jump in performance & hits some big PRs.
I often thought, imagine if he ran doubles & got that second HGH bump, & now look at him.
Human growth hormone has essentially nothing to do with the physiological adaptations to training. In fact, aside from maintaining normal health, no hormone plays an important role.
Has there been any discussion on here about Sirpoc running doubles now? I'm almost scared to see his next race result because I bet he makes a significant jump in performance & hits some big PRs.
I often thought, imagine if he ran doubles & got that second HGH bump, & now look at him.
Human growth hormone has essentially nothing to do with the physiological adaptations to training. In fact, aside from maintaining normal health, no hormone plays an important role.
Sirpoc would likely say “load is load. More is more, until it isn’t”
To those saying this will be the only training method for hobbyjoggers in the future…you are dreaming. Most people won’t want to train like this. And just look at all the people butchering it in the strava group.
there's definitely people over complicating this training in that group but its hard to tell the % of people who are trying this or just in the group for their own interest.
there's definitely people over complicating this training in that group but its hard to tell the % of people who are trying this or just in the group for their own interest.
Yes, that’s fair. My point was just that some of the posts above are a little over the top, in terms of how they predict this method will take over.
He was asked on Strava about the doubles, and he said:
The best thing about sirpoc doing this is:
We pretty much know that the marathon plan is definitely just a bolt on and not really an option all the time.
Realistically singles method is probably capped at 8-8.5 hours a week (not that most of us mere mortals will worry about that, this is potentially years down the line).
We are now gonna find probably the most sustainable gateway to doubling, rather than any new take obviously on doubling itself. Or maybe some sort of hybrid. Who knows.
As he hinted on the pod, this dude really wants a sub 2:20 marathon and is thinking ahead, the ground work starts now?!
The guy is always one step ahead it seems, so I don't doubt he can do it before mother time catches up on him. (42 next year?).
As for the chatter in this thread. To the dude who doesn't think this is anything new. No sh*t Sherlock. What training is? Doubling isn't. This isn't. Just about everything has been tried at some point.
The difference is much like Bakken's posts have made doubling accessible and understandable for sub elites, sirpoc has made better and more sensible training understandable and accessible for hobby joggers, in a format that gives you the whole package. Ironically this plan is so good for hobby joggers, the dude levelled himself up past his own training plan.
Just enjoy the thread for the rare LRC classic it is. For anyone posting, remember unless the brojos shut this place down, your posts will be here until the end of time as I'm sure in a few years when this is probably the most common way for HJ's to train, people will still be coming back here in a decade or beyond just out of curiosity to read where it all started.
P.s add me to the list for an instant buy of the book he's writing, least he deserves and as he posted here it'll give him space to have his day and go away to live in peace. I've no doubt there will be many publishers will to take it on.
Could someone data-scrape the best parts and put it into a repo somewhere so in case LRC is shut down it's available? Wayback machine does not work anymore.
Most people won’t want to train like this. And just look at all the people butchering it in the strava group.
My favourite personally is the guy running 13-15 hours a week, sometimes as high as 16-17. He does 30mins of SubT work in his sessions, usually embedded at the end of a 2+ hour HM distance run. He also does a lot of cycling, strength training, and even doubles his running with an extra 30-40 minutes in the evening.
He'll ask why he's feeling so tired, or why the method isn't working for him and he isn't PB'ing, and when anyone has the temerity to point out that he's doing very high volume and that might not suit the NSA/Sirpoc method, the paragraphs and the passive aggressive emojis come out in force.
Most people won’t want to train like this. And just look at all the people butchering it in the strava group.
My favourite personally is the guy running 13-15 hours a week, sometimes as high as 16-17. He does 30mins of SubT work in his sessions, usually embedded at the end of a 2+ hour HM distance run. He also does a lot of cycling, strength training, and even doubles his running with an extra 30-40 minutes in the evening.
He'll ask why he's feeling so tired, or why the method isn't working for him and he isn't PB'ing, and when anyone has the temerity to point out that he's doing very high volume and that might not suit the NSA/Sirpoc method, the paragraphs and the passive aggressive emojis come out in force.
Also a favourite of mine. 150km weeks for a 40min+ 10k seems counterproductive. Unsure how they have the time for all those activities. but surely will lead to burn out
Took me a while to find but this comment of theirs baffled me back in May: "Guys, I replicated [Sirpoc] and look where it got me. Replicate him at your own peril 🤣"
I'm not wanting to pile on them or anything, but in what world is 90 minutes of SubT within 800-1000+ minutes per week of running "replicating" anything ever mentioned in this thread? It's closer to Barraclough if anything.
There was a book in the '70s, the Self-Coached Runner, that may have talked about some of these principles but not with the same terms. It is expensive and hard to find....
I have both of these Al Lawrence books. One is for shorter distances, the other picks up and goes up to the marathon. The workouts in these books are pretty aggressive, over a range of paces, and don't at all resemble the concepts posited with those from this post.
We pretty much know that the marathon plan is definitely just a bolt on and not really an option all the time.
Realistically singles method is probably capped at 8-8.5 hours a week (not that most of us mere mortals will worry about that, this is potentially years down the line).
We are now gonna find probably the most sustainable gateway to doubling, rather than any new take obviously on doubling itself. Or maybe some sort of hybrid. Who knows.
As he hinted on the pod, this dude really wants a sub 2:20 marathon and is thinking ahead, the ground work starts now?!
The guy is always one step ahead it seems, so I don't doubt he can do it before mother time catches up on him. (42 next year?).
As for the chatter in this thread. To the dude who doesn't think this is anything new. No sh*t Sherlock. What training is? Doubling isn't. This isn't. Just about everything has been tried at some point.
The difference is much like Bakken's posts have made doubling accessible and understandable for sub elites, sirpoc has made better and more sensible training understandable and accessible for hobby joggers, in a format that gives you the whole package. Ironically this plan is so good for hobby joggers, the dude levelled himself up past his own training plan.
Just enjoy the thread for the rare LRC classic it is. For anyone posting, remember unless the brojos shut this place down, your posts will be here until the end of time as I'm sure in a few years when this is probably the most common way for HJ's to train, people will still be coming back here in a decade or beyond just out of curiosity to read where it all started.
P.s add me to the list for an instant buy of the book he's writing, least he deserves and as he posted here it'll give him space to have his day and go away to live in peace. I've no doubt there will be many publishers will to take it on.
Could someone data-scrape the best parts and put it into a repo somewhere so in case LRC is shut down it's available? Wayback machine does not work anymore.
No, not those Norwegian singles. This website archives the best and most useful posts from the LetsRun.Com thread "Modifying the Norwegian approach to lower mileage," which describes a training method spreading among recreati...
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