Modifying the Norwegian approach to lower mileage

The guy said "way too fast". I certainly don't think it's a good idea to get into the habit of doing at least one of your easy runs too fast a week. Totally understand his point of view.

I would imagine a lot of us are in the same boat. I've stopped running with others on my Sunday long run. Just far too easy to get caught up into a cycle of over and over again pushing a little too hard.

Probably if you can't get your head around that being a bit part of the bigger problem for most people, this training is going to not be for you. Not that is a bad thing, no training is for everyone. But obviously if you buy into this, you are buying into a philosophy. It's not very flexible, nor should it be. I don't see that as a downside. You wouldn't pick up a plan from a coach and just suddenly start to change the bits you don't like, because you think it won't make a difference.

But once you get past the fact it'll probably turn you into a lone wolf, a lot of the training being boring, the improvements that'll likely come will make it worth it. This is from someone who has improved, but had to give up some of the social runs and club night track workouts. But then I see how far I've come in my performance and the sacrifice is 100% worth it.

Just my 2 cents.

Very much the same for me. I think the human urge to impress turns group runs into a mess. 5:00/km doesn't seem like much, but for me that's my club run and realistically it's far too fast. Even a few of the sub 20 5k guys claim it's easy, but they are doing this almost every day and probably it's what is stopping them do 3 workouts a week, which they claim is impossible. Yet it would be if they just slowed the damn down in these 'easy' runs.

Making sure you are fresh and able to do 3 workouts a week I find absolutely essential to this philosophy. If you can still only manage 2, you may as well train more tradtional way imho.

Anyone know what makes Battersea so fast? Clearly it is, you only have to see people's times and it's #3 fastest parkrun in the UK. just curious, as a side note.

Would be great to see sirpoc go sub 15, would be a real landmark moment for the thread.

Great results and thank you for sharing.

When you say virtually no marathon pace, do you mean you're running slower in all your reps than marathon pace?

I've noticed that Sirpoc lives in weather that is ideal for running (although seemingly windy) pretty much year round. A "hot day" where he lives is like 75 degrees F.

I've run into a problem. I am having a hard time completing threshold workouts when it is 70-80 degrees in the early morning with 72-78 dew points. Even if I slow down considerably, my body is basically cooked after a few reps and I cannot continue in a reasonable pace which is defeating the purpose of the workout. In the past I would do short sets of 200-400 reps one day and lower volume VO2max workouts in the summer like 6-8 x 800 with longer rest.

Anyone have success with this approach in terrible heat and humidity?

The UK is hot and humidity too, fair enough it’s not super hot but we don’t get time to adapt, like last week super hot 35c and now back to 19/20c with 80/90% relative humidity

It requires discipline to not chase the rabbit.

0/10 bait

Fair, but how sustained is that? IOW, I live in the Houston area of Texas, where these temps hold true for several months of the year. A week or two stretch isn't going to impact things as much. I mean, our overnight lows don't even get close to 19 deg C.

Personally, I am making across-the-board 5% adjustments to paces, which seems to work pretty well. There's absolutely no way for me (I'm very heat intolerant anyway) to do these workouts as prescribed without cooking myself.

Don't compare the UK's weather to the heat and Humidity that much of the United States has....it isn't even remotely comparable.

I don't know where NSA in the Heat is located, but I'm in the Southeast US but when 75F is the LOW and the humidity is over 90% it is really hard to get quality work in!

I hope you are not a betting man because you would be broke already. I was not going to post about it in here because it's full of weird flat earthers like yourself, but I am the one making the claim. Not only did I make the claim, but my lifetime running activities are all in my Strava for you to peruse. And no, I was not the one who posted the progress with the polished format, so that's yet another success story. If you want to see it, join the Strava group and find me.

Yes but many areas of the world have summers averaging 32-33 with dew points in low 20s. You're a high altitude island your weather is much more stable.

With regard to specific adjustments, I think some trial and error is needed for each individual to determine if they need more rest, lower interval volume, slower intervals (there are charts for adjusting pace based on temp+dew point) or some combination of all three. Personally, Id start with increasing rest by up to 50% and adjusting paces based on this chart:

maximumperformancerunning.blogspot.com

Temperature + Dew Point For Pace Adjustments

Since Dew Point is a more useful measure of the water saturation of the air and thus its effect on our body while we run, I am recom...

Link:maximumperformancerunning.blogspot.com...

Fantastic progress. Really inspiring and hopeful to see as someone starting out I can make the same jump.

I do find it amusing. Clearly there is a vast number of people making shockingly good progress. Obviously at different rates. But the sheer numbers here, Reddit or Strava really does baffle me that anyone can have doubts.

I think if/when sirpoc brings the definitive book and guide out, it'll catch on word of mouth fast and the secret will finally be out. I think that will give people a fixed guide, assuming that is what he is writing.

I think the open forum and large format makes it difficult for people to dip in and out and want to change things up too much.

I recently went to a tropical island for a holiday from my winter. Temperatures were 4 degrees celsius in the morning when I was running at home and close to 30 degrees where I was running. I found there was around a 20 sec/per km time difference when I started doing the sub t intervals on the island.

Also, I have found that I hardly ever feel tight or real sore using this method. I used to always have to stretch from feeling so tight when I was doing other types of training.

Anyone else finding they don't feel the need to stretch as much because not as sore or tight?

ehh dont worry, the guys spending most of his days trying to master Stairway to Heaven

he got caught out in the wrong thread

I live in Canada, and I don’t prefer running on ice and snow or colder than minus 20°C. Some people here manage fine with it, but I modify my training for roughly half the year to treadmill and bike.

Do what you gotta do.

whenever I see Sirpoc's DewMe reports, I go into a jealous rage and start googling how to emigrate to the UK.

I don't know how this "method" is so unbelievable to some people.

Jack Daniels himself has 3 quality sessions, plus a long run, in some of his plans. The "Alien" plan has 3 quality workouts, probably tougher then the ones prescribed here, with 1 of them on a long run day.

What is discussed here isn't that far removed from what is out there. The big point that I think is working for most people is the need to keep those easy days very, very easy and to not "go to the well" on the subT days. Controlled intensity and Load management aren't new ideas but this method seems to allow people to become incredibly consistent (in some cases for the first time ever) and as we know a consistent runner is a fast runner