Regarding sessions, has anyone ever played with the scheduling of session durations such as the following:
Week 1 Tuesday: 10-12 x 3 mins Thursday: 6-7 x 6 mins Saturday: 4-5 x 9 mins
Week 2 Tuesday: 3-4 x 12 mins Thursday: 3 x 15 mins Saturday: 2-3 x 18 mins (probably more towards LT1 effort rather than closer to LT2)
Week 3 then repeats as per Week 1, Week 4 as per Week 2 etc.. There would be no change to the recovery runs and long runs compared to vanilla NSA.
This would allow you to work across a wider range of paces and time spent at ST per rep, and also add a bit of variety in mixing up what is done week to week.
People focussing on longer distances (HM and M) could potentially drop the 3 min reps and replace with 2x 21 mins, as could those focussing on 5K/10K distances could drop the 18 min reps and do 20-24 x 60s / 400m (I know SirPoc has recently re-attempted these and still feels the mechanical load is too high, so there is a cost/benefit issue here).
I'm not proposing any changes to the way you run the session i.e. always run ST with a rest (static/walk/slow jog - your choice) of 60s to 3 mins, just interested in if anyone works across a broader range of rep durations?
A lot of people seem to want to push the SubT up further and further but if you look at Sirpoc's training he generally sticks at about 90 mins for the week.
No he's not. There's this perception that Sirpoc keeps it vanilla, but like someone pointed out early, he's one of the least vanilla people here.
Last week he did 3 x 5k, 25 x 400, 12 x 800. Plus 3 x 10 on the bike twice. Probably closer to 110 min on running alone.
Week before 3 x 3200, 3 x 4k, 10 x 1k plus 6 x 5, 3 x 10 on the bike.
So 6 different running workout rep lengths in 2 weeks, & above 90 min.
No he's not. There's this perception that Sirpoc keeps it vanilla, but like someone pointed out early, he's one of the least vanilla people here.
Last week he did 3 x 5k, 25 x 400, 12 x 800. Plus 3 x 10 on the bike twice. Probably closer to 110 min on running alone.
Week before 3 x 3200, 3 x 4k, 10 x 1k plus 6 x 5, 3 x 10 on the bike.
So 6 different running workout rep lengths in 2 weeks, & above 90 min.
I think you are probably both right. But you have to put into context how sirpoc basically did the same thing, every week more or less for two years. From his previous posts, he's even suggested himself he's completed vanilla NSM and looking for the final bit he can squeeze.
Most of the rest of us are way further back down the curve and that's fine. But you have to pitch it to yourself where you are. Maybe years of vanilla, you look to move outside. But from 2023 to early 2025 there was almost no variation. That's how long the base/maxing out vanilla was. An insane amount of time when you think about it in the context of other training. Until you are finally forced to try something else, to increase load.
Starting to feel like we need a Chinese shoe guide. Been following a couple of shoetubers (one Chinese, one Australian) but there's so many different versions out there... Expedition 6 looks nice though, gonna check them out.