Modifying the Norwegian approach to lower mileage

After the marathon, I did two easy days on the rowing machine (30 minutes each).
On the third day, I went for a 30-minute easy run.
Starting from the fourth day, I slowly got back into quality work, doing 4x5 minutes at a pace between marathon pace and half marathon pace, slightly increasing the pace with each rep. Recovery was 1'15" of very easy jogging.
On Friday, I ran 45 minutes easy.
On Saturday, I did 8x3 minutes: the first 4 at half marathon pace, then gradually picked up the pace until I was running at threshold pace and slightly faster on the last rep.
On Sunday, I ran 90 minutes easy.
From the following week on, it felt like I had never even run a marathon. I was fully recovered and back into normal training! crazy

What's the deal with Sirpoc using Tymewear on his latest run?

Just playing around with new tech, or some sort of commercial sponsorship?

If there’s a “rule” for post-marathon, isn’t it to err on the side of caution to recover (which isn’t to say you have to be over the top conservative and take a ton of time off)?

Simply put: your body needs to recover from the race so that you can avoid injury and benefit the most from your training.

I know there are plans and suggestions for doing a quick turnaround after a marathon to take advantage of your fitness, but you can’t get away with that for very long.
Aren’t there many stresses on your legs from racing that distance and isn’t there a significant stress on your system overall ?

That’s due at least as much to the race itself as to the ongoing stress of a training cycle.
I know this NSM is generally lower stress training, but in standard 4 to 5 week recovery plans from marathons, it’s not as though the suggestion is to resume workouts at a low level a week or so after a marathon. It is to go with additional rest days, lower volume, and then mostly easy running for a period before resuming workouts of any sort.

I mean, it’s obviously the kind of thing that could be baked in to a plan, but not stated explicitly, but when you see general guidelines for the number of days of recovery following each type of race, depending on the distance and the exertion, those are predicated on the distance and the exertion, not on how hard you trained in the days leading up to it. (“Exertion” here would differ, say, between ways you might go through a tuneup race versus really going to the well in an A race.)

And I think that would be true, generally, and especially true for runners under, say, 80 miles a week.

Anyone who has ran a marathon, what kind of reduction in fitness score did you see in that final week? Also the fatigue?

Hopefully he does a write-up on this at some point.

Did my 1st workout on this today.

According to lactrace pace was 4:31-39 per km,and ideally HR about 151.

Averaged 4:34 with no drop off in pace,HR was 143,148,149.

All well in control,surely you shouldn't have much HR drift in these sessions,

Are these max HRs? HR drift is to be expected.

in my next marathon, I want to run 2h26'xx''.
What training paces would you suggest I follow?
For 1 km, 1600 m, 2 km, 3200 m, 5 km intervals… and for easy running?
Thank you very much!

I’m assuming that is 3 x 10.

Whether they an average or max HR, the progression look about right to me. My first Rep is always noticeably lower because it follows a warm-up jog rather than a previous Rep.

If 148 and 149 are max HR when trying to cap at 151, that looks great.

For easy running, around 4:20 to 4:30 per kilometer, about a minute slower than marathon pace, which I believe is a good recovery and aerobic development zone.
For the intervals, I imagine the pace would fall somewhere between 10K pace, half marathon pace, and marathon pace. For example, 1 km repeats might be closer to 3:10–3:15/km, while longer reps like 2 km or 3200 m might be run just a bit faster than marathon pace, say around 3:20–3:25/km. S

Sirpoc should probably be running around these pace, maybe slightly faster at times.

Your goal race time doesn't define your training paces, your current fitness does. Plug in your recent race into the one of the online calculators and get your 15K, HM and 30K paces for short, medium and long intervals respectively.

Not sure how it is with other training methods, but I would assume you always run based on your current fitness, never your goal race pace? It's been like that since Jack Daniels, hasn't it?

I suggest you base your training paces on your current fitness level, not on what you "want to run". I'm also not a fan on defining intervals by distance as your physiology is more defined by time you can sustain a specific pace than distance.

Maybe the better suggestion could be to read or re-read the first 3-5 pages of this thread - which I actually did again recently and some things I overlooked the first time sort of just clicked.

Correct on the 3x10,apologies for missing that.

They were average,max I went to was 152,had an alert and eased when it got there,but it only happened once or twice on a slight incline.

With 2 mins/90 secs rest, the averages should be a bit lower, if your LTHR is 151.

It doesn't matter what day your rest day is. Weeks go in a cycle, JMA. Sorry for any anger. In all seriousness, your rest day just depends on your life. If you have school/work on weekdays, then one of those should be your rest day because your weekend should be reserved for runs.

Looking forward to the book, although I probably would have preferred if sirpoc had done a little A/B testing first. It's probably gonna be a decent summary of the method, but I'd be curious how 3x subT compares to 2x subT plus a hills workout, for example. Or whether it makes sense to combine the third subT workout and the long run. Or at what point (in terms of volume) this method gives you diminishing returns, like possibly for Kristoffer.

This is what I like about reading from Bakken; he experimented a lot and drew his own conclusions. sirpoc is doing incredibly well obviously but does he know whether he would be even better implementing the occasional hills or a LR workout while staying at the same CTL? I feel like that would be incredibly valuable information for a book.

Hi,can I ask why it should be lower of its consistent and not going over 151?

I though the idea was to be as close to that as possible without going over?

If your LTHR is 151, and your average hr for the reps is 148, 149, what max are you hitting on these reps? Your HR should drop considerably during the 2 mins recovery, so the average HR for each rep should be a lot more than a couple of beats below the max.

Agreed. He's taken it out on one ride and two runs. Could be a last minute addition for his book, could be a sponsorship, could just be something he's playing around with.