Modifying the Norwegian approach to lower mileage

I’m so eager to read it. But in the spirit of practicality, which is a pillar of NSW, I’m adding it to my Christmas list instead. I always fail to add enough things to my Christmas list and this is a perfectly affordable item I’ll be happy to unwrap in less than a month.

Congratulations on publication!

Will be surprised if it sells more than 300 copies. But good effort on having a go at releasing something.

One to the Netherlands as well.

First time I bought something and genuine wanting it to be more expensive. Guy deserves a proper pint.

Same. I can never come up with Christmas gifts for my wife to get me so this book will work well.

Plus waiting another month buys me time to do V02 max workouts and stuff like “do this key long run workout to finally break 16 in the 5k.”

Ordered, arriving Monday. Looking forward to to!

That'll be 300 more copies than you've sold I'm sure

Yeah, it irks me when I see posts on Reddit about new runners who jump from a 27 to 21 minute 5K and then praise this method as being some form of incredible training system. I think anyone who has a decent understanding of running knows that pretty much anything you do that involves consistent running, short of maybe running killer workouts should reap massive results in the short term. When I see those posts I think "no sh#$%, of course you improved."

Should anyone really be surprised that someone who is undertrained aerobically sees quite a bit of improvement by doing three sub-threshold runs a week?

I agree with those who are saying it's the runners who go from like 18-19 minutes to 17 and beyond that teach us much more about this method.

Ya ^
I actually ignored this method and thread the first year and half thinking no duh people are seeing results, because improvements for most runners will easily come with

1. Slowing down easy and recovery runs

2. Stopping the V02 stuff and focusing on pushing threshold up from below

3. Being part of a training method you believe in, and will actually stick to.

Saw the same thing with Hadd in early 2000s. Lydiard before that.

BUT.... the fact that NSM allows slower runners to commit to consistent training should be acknowledged also... especially for older time crunched runners. I have done 13 marathons, a couple of ultras, 100s of 5Ks, 10Ks, halfs. Have done Pfitz, Daniels et al. Bigger runner over 200lb, 54M. Have been doing NSM for 7 weeks and am loving it. 3x10min, 5x6min, 10x3min and 3 or 4 easy per week. 5Ks... 24:05 at start, 23:27 after 4 weeks, 22:43 yesterday. Yes, I may have got these slow results with any training but the fact that I was able to be so consistent because I enjoyed this approach and it allowed me to run 6 or 7 days per week feeling good was, in my mind, a success. So, I do not think NSM is just for the sub 18 5Kers. Any approach that allows the individual to train consistently and to enjoy running works... and I think NSM works for us slow, old, fat runners.

Exactly, I'm tired of seeing the argument that NSA is nothing special because anyone can improve by just running more.

Ask 100 new runners to just "run more" or build up to 50mpw using the 10% rule or Daniels of Pfitz or whatever their Runna app says and maybe 50 will come out of the meat grinder uninjured. Maybe those 50 will see better results than those doing NSA, but the other 50 will be out of action.

With NSA I don't know what the ratio is, but it will certainly be higher than the alternative. Maybe 90 out of 100 will make it to 50mpw without getting injured. It provides clear structure and guidelines to practically "idiot-proof" hobbyjogging.

It's hard to argue with this. It's really the only plan I've ever seen structured in a way that makes sense for hobby joggers. Just about everything else is flawed by the fact the window they set you, lets say 12-16 week blocks, are so short in nature you naturally have to be aggressive and at that point, you are just rolling the dice to whether it works or not. This takes the gamble off the table, as much as you can , with the consideration running will never be totally risk free.

We are years into the thread. It keeps coming back to me that if you have the patience to stick with it, the vast majority of people are improving way beyond their wildest expectations. So many of us have been sub 3 marathon dreamers and this in a lot of the testimonials seems to be just about the best plan to get people there, who seem to be achieving it, after years of trying.

I would almost bet my house on the fact it's done more than 300 copies today, and it's been up less than 12 hours. I genuinely don't remember a book hitting the market l that was aimed specifically for semi keen hobby joggers. It's often very new runners or scaled down elite plans. This will be something I think you could recommend and would improve 90% keen club runners.

I managed to catch it going up early in the UK and managed to order it next day before today's print deadline, I guess that is how it works on a print on demand basis for now? So should have it tomorrow. Will post up some thoughts early.

The thing I find most funny about this, is how interested people are in it - yet zero marketing, no bold claims on social media to push it in those circles, just goes live and in true sirpoc style, he posts on Strava "here's a link to the book". That's your lot folks lol

My mulebuy orders finally arrived this week.

Curiously, the ones that I ordered with all packaging removed arrived before the one that I kept in the shoe box. The shoes still come in a well packed box so there's really no reason to not select this option before shipping to save money and potentially time as well.

Red Hare 8 Pro - insane value for 30 quid, 215g in my size 41, yet still well cushioned and with good foam, not the crap you see in similar sub-£100 trainers from western brands.

Feidan challenger 5 - £40 gets you a shoe that weighs the same as a vaporfly 2 and is arguably just as propulsive, though the foam is a little firmer than ZoomX I suspect it is far more durable.

Do win PB Pro - £95 for a 145g hypershoe with a carbon plate and a massive slab of ATPU. 20g lighter than the Fast R-3, which was already super light and cost nearly £300 is unreal. Haven't ran in it yet so not sure if it is as propulsive as the FR3 but it already feels kinder on my achilles and calf than the latter just testing it around the house.

Now that I know mulebuy is legit I've just ordered two pairs of Dynafish Xiaonian's and Red Hares to keep my rotation ticking over for another year at least.

Not surprised, NSM is for seasoned runners who already have a solid base but want to further build on it while minimizing the chance of injuries/burnout. For beginners who can't even hold their LT pace, NSM is not gonna help them with that.

Another copy ordered to Canada! Thanks so much to James and to this thread. Excited.

I agree with you.It's a method suitable for ' advanced' hobbyjoggers who never had a clue how to proper perform old classic style mix of faster intervals and threshold work to get even faster and better results than this NSM method.

Sirpoc posts on Letsrun. Attracts doubters, then turns them into believers. They generate 3 organic platforms focused on his method. Two years after it all started, his book lands on Amazon on the single biggest shopping day of the year. Where it hits the top of its category on opening day.

NSM is great and all, but Sirpoc's book marketing is absolute genius-level.