Modifying the Norwegian approach to lower mileage

Trashcan system, you mean?

And yet, it has been known for over 50 years that even complete removal of the pituitary has little to no impact on the adaptations to endurance training.

pubmed.ncbi.nlm.nih.gov

Acute and chronic adaptations to exercise in hormone deficient rats - PubMed

Acute and chronic adaptations to exercise in hormone deficient rats

Open link

Hormonal responses are largely also irrelevant in the context of resistance training - just go read studies by, e.g., Stu Phillips (or Kevin Yarasheski in particular for GH).

I'm guessing that you're a meathead/gym-bro type.

You should go back and read the original post. I've already addressed all of your concerns.

Not to my satisfaction, you haven't.

TLDR: 99% of the time, lactate testing is a waste of time.

99.9% in the hands of amateurs.

And yet GHD humans suffer many negative effects, including cardiovascular, which are often resolved upon supplementation to healthy, normal levels. Just because GH supplementation in healthy adults does not measurably improve VO2 max doesn't mean it isn't necessary (since supplementation in GHD humans does improve VO2 max).

But I am sure you and your rats know better how people work.

You're getting a lot of down votes but I think you are correct for the majority, obviously the exact numbers will differ person to person. Worth having a look at that Luis Del Aguila training thread. Basically just doing one threshold HM-M pace) run, one long run and 3-5 easy days per week and people dropping their times E.g from a high 34 to sub 33 in a few months, a Spanish masters champion (30.18) does exactly this week every week. I think just being consistent week in week out with some decent aerobic quality and ensuring adequate recovery is probably enough signaling for the majority of HJs. Sure you may eventually want to do more, but that's probably much further down the road than most expect, certainly no need to launch into 3 sessions per week from a low base.

A lot ofunknowns in this statement, although an exact breakdown of the specifics and metrics of these schedules would be interesting. But how easy is easy? For instance someone in this thread was once saying they did 4 easy runs a week, a workout and a long run with quality in and had good success.

But when you look into it, the easy runs were really quite hard (75-80% MHR) he workout was almost 35-40 mins of quality and the long run was probably an hour above Lt1 with about 3-4km either side. Not saying this is the case here, but the person about a year ago in this thread who had good success like that, was probably actually running more intense than something like NSM over 6 days. So it shows you unless you really have an idea of exactly what someone means when they give an outline of a schedule, it can seem easier on paper than it is.

Personally from my point of view, having ran many few different ways over the years, It's significantly easier to run 7 days a week, with 30 mins of Subthreshold three times a week than just about any combo of training I have ever tried. I'm getting older as well, so you would think if anyting this would be making things worse, if 3 controlled workouts a week were a problem, I'd be feeling it even more these days. That's just my view but it seems to be a wide range of people saying the same thing. I think there is something in spreading everything over 7 days there is actually a big advantage to, if time or lifestyle allows.

Miguel Del Pozo Alvarez on strava. He just broke his ankle (or foot iirc) tripping a few weeks ago. Easy and Long done at 10k+1.15/km, so definitely still very much easy but not quite as easy as NSM.

Lol

DANCAN !! Remember the name!

You will all get converted to your sectarian beliefs when JS smash the sub 20min 5 k coming year 2026! 🤣

As I said originally, normal neuroendocrine function is essential to good health. Beyond that, though, it just doesn't really have anything to do with the adaptations to training.

Attempting to justify, or even worse, design, a training program on the basis of acute hormonal responses just demonstrates a lack of understanding of the scientific literature.

That's what happens when people base their beliefs on what they read on forums such as this one, Muscle and Fitness, and even The Journal of Strength and Conditioning Research, instead paying attention to those that have made a career out of actually actually studying this stuff.

P.S.: I don't study rats. I just know the literature and have respect for pioneers like Gollnick.

LOL we do not have to cheat naive people wherever they are.

Wish all people all best!

The post from the easy road and George213 go together, in my mind. I get that George is mostly receiving downvotes because of the comment about having modest talent to run 16-17 mins for a 5k off of 35 mpw. But the overall sentiment rings true. Do the bare minimum to achieve the stimulus. Take the long approach. The really long approach. When you plateau, increase load. Beginners don’t need three workouts a week. Context, what you’ve previously done, where you’re at now, all that matters. It drives me nuts to see all these “NSA didn’t work for me” posts. The vast majority of these posts have no details on the training execution, what they were doing before, etc. if you went from 4 hours a week with one workout immediately to 6+ hours a wee and three workouts, you’ll have issues. If you go from 10+ hours a week to 7.5 hours a week, you’ll also likely struggle.

“Runners are clueless” is so much worse than the wizard. What’s that guy even on about? lol

Why do you feel the need to sh1t up this thread? Go figure out your late-life crisis somewhere else.

Happy new year everyone.

Simbu and Petros photo finish in Tokyo WAC, Sydney joins the majors, Yee runs 2:06 at Valencia for 2nd fastest make Brit of all time, Mantz breaks the American record.... I sleep

Sirpoc debuts 2:24 by jogging around, lengthening his longer intervals a few months out, and sprinkling in a few continuous efforts a few weeks out, leaving in the dust several shoetubers who wrecked themselves with altitude camps, heat training, AI predictions, Nomio, and whatever other nonsense they have a discount code for.... real s**t