I’m a 38-year-old American runner, and today, July 4th, no less, I smashed my 5K PB, going from 18:32 last year to a low 18 in February, and now a mind-blowing 16:56 using Sirpoc’s Norwegian Singles Method. (I understand 16:56 isn't mind blowing, but it is to me!) The irony of a Brit helping an American hit a PB on Independence Day is just too good! I owe a massive thanks to Sirpoc and wanted to share my progress and thoughts on this approach.
Background: I’ve been running on and off for 8 years, never ran in college but played sports growing up, so I had some athletic base. Like Sirpoc, I got stuck on Daniels training, hitting a max of 6.5 hours a week in October 2024 but feeling burned out and needing down weeks. That got me to an 18:32 5K PB last year, but I was going nowhere. Then I found Sirpoc’s Norwegian Singles Method posts here and went all-in on the classic approach starting early December 2024. After ~2.5 months of NSM, I hit a low 18 5K in late February 2025, but I hadn’t raced again for 5 months since then due to working away. Luckily, I had access to a treadmill to keep training consistent.
The Journey: I stuck to the classic NSM—three sub-threshold sessions a week, three easy runs, and a moderate long run (75-90 mins). My workouts were 3x10 min, 10x3 min, and 5x6 min, keeping my heart rate below LT2 and erring on the slower side, per Sirpoc’s advice. I worked up to ~7 hours a week, which I’ve never managed before, and I feel fresher than ever. I hit a CTL of ~60-65, likely my highest ever, though it’s hard to tell looking back at data as I wasn't really collecting it properly until I started NSM. Still, getting to 7 hours without crashing makes me suspect this is my highest training load ever.
The Race: Today’s 5K was unreal. I didn’t feel super fast—like I was missing a gear or two in the final kick—but crossing the line at 16:56 with negative splits? Breaking 17 feels absolutely crazy to me at 38! That’s a huge jump from the low 18 I ran in February after just 2.5 months of NSM, and I’m still pinching myself. The NSM’s sub-threshold focus built a monster aerobic base that showed up big time, even without that “sharp” feeling.
Thoughts on NSM: I’m sold on this method. Like Sirpoc, I was stuck on Daniels, and NSM’s sustainable approach was a game-changer. The sub-threshold sessions are mentally tough more so than physically, but manageable, and I stayed fresh and injury-free. I did feel a bit flat on top-end speed, but the results speak for themselves—does it really matter when I’m running this much faster anyway?
Big Thanks to Sirpoc: Sirpoc, you’re a legend, dude! Your journey from a 19-minute 5K to mid-15s (and a 2:24 marathon?!) as a masters runner is inspiring as hell, and it rang true for me since we both hit a wall with Daniels. Thanks for breaking down NSM on LetsRun and Strava and making it accessible for us hobby joggers. You’ve changed my running game, and I’m grateful.
What’s Next: I’m all-in on NSM and loving the process. I’m thinking about trying the Sirpoc Special Block and tackling a marathon in 2026. Has anyone had success with NSM Special Block? For those who’ve done the Special Block, how did you transition to it, and what kind of marathon results did you see? Also, how do you deal with that “missing gear” feeling without speedwork? I’m curious if it’s worth addressing when the times are already dropping like this.
I’m a 38-year-old American runner, and today, July 4th, no less, I smashed my 5K PB, going from 18:32 last year to a low 18 in February, and now a mind-blowing 16:56 using Sirpoc’s Norwegian Singles Method.
Love hearing more testimonials, congrats on a massive PB.
See how easily these kinds of responses can get buried when the thread turns into a Stygian marsh of bickering over physiology? "Sullen were we in the sweet air, that is gladdened by the Sun ... now lie we sullen here in the black mire."
Top post. Good to see it around all the hot air lately. Nicely structured and formatted, should be the standard I think maybe for testimonials? Will add my thoughts for what it's worth. Full time dad, ran fast short stuff in my younger days, got into distance running on a corporate event a number of years ago now.
My Background:
Running since 2019, I hit a wall with Pfitzinger plans M plans. Not stuck, but plateaued, disillusioned, and fed up with running. Found Sirpoc’s NSM posts here and started the classic method in mid-2024. My 10K PB dropped from 39:18 to 36:16 in 8 months. When I saw Sirpoc building for his 2:24 London Marathon, I followed his marathon Special Block, about 7 weeks behind, trusting his track record, he doesn’t miss, right?
NSM and Special Block:
I followed classic NSM with three sub-threshold sessions (one extended: 3x16-17 mins, progressing to 4x, then 5x near the end, all below LT2), two other classic NSM workouts weekly, a gradually increasing long run (capped at 2:40, time-based), and the occasional midweek long run. Peaked at a 7-hour 49 week, all singles, per Sirpoc’s approach. Compared to Pfitz or Daniels 2Q, it felt shockingly easy—no burnout, just sustainable gains. The Special Block, started 3 weeks out, was tougher but manageable. The 10K and HM tune-ups were huge confidence boosters; the HM (1:18:33 PB, 3 weeks out) was a game-changer.
Marathon Result:
My previous marathons were rough, 3:05 PB, a brutal 3:16 on Pfitz where I barely finished. With NSM and the Special Block, I ran a 2:48 on a hot day, a massive PB. The super-short taper was a mental shift, but it worked. Felt strong, no fatigue, and executed well despite the heat keeping me from sub-2:45. With others struggling, it’s a big win. The whole thing is certainly unconventional, not just the taper was a little strange in comparison, not running virtually any marathon pace is really going to throw or put a lot of people off. But who cares if it gets the job done?
On “Missing Gear” and FT Runners:
As a fast-twitch former 200-400m runner, I get that “missing top-end” feeling. NSM’s aerobic focus feels flat for speed, but it’s a strength for FT runner, it builds our weak aerobic base while keeping enough zip for race day. I didn’t add speedwork, and my times still dropped. Don’t buy the “NSM isn’t for FT guys” talk. It’s more effective because it balances us out and actually focuses a lot on our weaknesses and stuff we try and avoid doing, because initially we suck at it.
Special Block Transition and Advice:
Your NSM base is perfect for the Special Block. Keep the classic structure (sub-threshold sessions, one extended, plus long run and occasional MLR) until the Special Block 3 weeks out. Stick to Sirpoc’s plan and don’t tweak it. The method’s finely balanced, and what you think you want doesn’t matter if you buy into it. Trust the tune ups and short taper: my 2:48 off a 1:18 HM shows it works, even in tough conditions. For me it was an absolutely huge shift to the next level up in my running.
A big reason why so many hobby joggers fail is the need to run too fast. Is this for Strava or their own personal satisfaction? Who knows?
The fact is that even looking at the training of someone like Emile Cairessy you see most runs are at a snails pace for him.
Sirpoc himself is running easy runs at 50% of this 5k time, this would put your average 20 mins 5k runner at 6 mins for an easy run. How many are doing this?
Most runners would be more consistent with their running, and get niggles less if they just slowed down
Sirpoc's 5k pace is 3:00min/km. His easy run pace is 4:30/km.
A big reason why so many hobby joggers fail is the need to run too fast. Is this for Strava or their own personal satisfaction? Who knows?
The fact is that even looking at the training of someone like Emile Cairessy you see most runs are at a snails pace for him.
Sirpoc himself is running easy runs at 50% of this 5k time, this would put your average 20 mins 5k runner at 6 mins for an easy run. How many are doing this?
Most runners would be more consistent with their running, and get niggles less if they just slowed down
Sirpoc's 5k pace is 3:00min/km. His easy run pace is 4:30/km.
Sirpoc's easy pace is 1.5 times his 5K pace. How does this align with everyone else, similar?
I’m a 38-year-old American runner, and today, July 4th, no less, I smashed my 5K PB, going from 18:32 last year to a low 18 in February, and now a mind-blowing 16:56 using Sirpoc’s Norwegian Singles Method. (I understand 16:56 isn't mind blowing, but it is to me!) The irony of a Brit helping an American hit a PB on Independence Day is just too good! I owe a massive thanks to Sirpoc and wanted to share my progress and thoughts on this approach.
Background: I’ve been running on and off for 8 years, never ran in college but played sports growing up, so I had some athletic base. Like Sirpoc, I got stuck on Daniels training, hitting a max of 6.5 hours a week in October 2024 but feeling burned out and needing down weeks. That got me to an 18:32 5K PB last year, but I was going nowhere. Then I found Sirpoc’s Norwegian Singles Method posts here and went all-in on the classic approach starting early December 2024. After ~2.5 months of NSM, I hit a low 18 5K in late February 2025, but I hadn’t raced again for 5 months since then due to working away. Luckily, I had access to a treadmill to keep training consistent.
The Journey: I stuck to the classic NSM—three sub-threshold sessions a week, three easy runs, and a moderate long run (75-90 mins). My workouts were 3x10 min, 10x3 min, and 5x6 min, keeping my heart rate below LT2 and erring on the slower side, per Sirpoc’s advice. I worked up to ~7 hours a week, which I’ve never managed before, and I feel fresher than ever. I hit a CTL of ~60-65, likely my highest ever, though it’s hard to tell looking back at data as I wasn't really collecting it properly until I started NSM. Still, getting to 7 hours without crashing makes me suspect this is my highest training load ever.
The Race: Today’s 5K was unreal. I didn’t feel super fast—like I was missing a gear or two in the final kick—but crossing the line at 16:56 with negative splits? Breaking 17 feels absolutely crazy to me at 38! That’s a huge jump from the low 18 I ran in February after just 2.5 months of NSM, and I’m still pinching myself. The NSM’s sub-threshold focus built a monster aerobic base that showed up big time, even without that “sharp” feeling.
Thoughts on NSM: I’m sold on this method. Like Sirpoc, I was stuck on Daniels, and NSM’s sustainable approach was a game-changer. The sub-threshold sessions are mentally tough more so than physically, but manageable, and I stayed fresh and injury-free. I did feel a bit flat on top-end speed, but the results speak for themselves—does it really matter when I’m running this much faster anyway?
Big Thanks to Sirpoc: Sirpoc, you’re a legend, dude! Your journey from a 19-minute 5K to mid-15s (and a 2:24 marathon?!) as a masters runner is inspiring as hell, and it rang true for me since we both hit a wall with Daniels. Thanks for breaking down NSM on LetsRun and Strava and making it accessible for us hobby joggers. You’ve changed my running game, and I’m grateful.
What’s Next: I’m all-in on NSM and loving the process. I’m thinking about trying the Sirpoc Special Block and tackling a marathon in 2026. Has anyone had success with NSM Special Block? For those who’ve done the Special Block, how did you transition to it, and what kind of marathon results did you see? Also, how do you deal with that “missing gear” feeling without speedwork? I’m curious if it’s worth addressing when the times are already dropping like this.
I don't believe stories like this and they all read the same. Show us your strava or race results
I don't believe stories like this and they all read the same. Show us your strava or race results
I've read the thread through recently. The best part were the people in the early days who refused to believe sirpoc was even real lol or that all his results were also made up. Or that he does secret speed work. Or that he was digitally altering his files, was even one claim lol
I would likely put me a bit over 70% MHR in the afternoon or evening and right at or just below 70% MHR in the morning.
1.5x 10K pace would likely get me just under 70%MHR and be in line with recommended paces from Lactrace.
I've seen sirpoc post on Strava about regretting the MAS calculation. Are we all generally going with HR somewhere in and around or under 70% being the benchmark, no matter what the pace?
Pace isn't an option to me, I run a lot in the hills on easy days and do the workouts generally on the mill.
NSM working great for me. I just often wonder about the easy pace. I've always assumed 70% MHR as arbitratory as it is, also being the cap not the target.