Modifying the Norwegian approach to lower mileage

jma · 2023-07-24T18:51:51-04:00

What does the model look like in the base phase, while building up to the threshold? I was reading this thread about K. Ingebrigtsen's training, https://www.letsrun.com/forum/flat_read.php?thread=11836681, 3Q + a long run seems to be a bit much at lower mileage (40mpw). Is it needed? Would another easy run work instad? How should the model be adjusted for that mileage?

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4 months ago 02/03/2026 9:56am EST

re: Sprint Training

Sprint Training wrote:
My current goal for the next several months is to break my weak PBs in the 200, 400, and 800 while keeping or even continuing to build an aerobic base, so I'm testing a variation where I replace one of the Sub-T workouts with an anerobic workout but keep the rest pretty similar.
Doing workouts like 8x400 at mile pace with 2 minute rest, 2x300/200/100 at close to max pace, and sprint/float/sprint 400s. Also adding one rest day a week and may add a few strides to easy runs. I'm continuing to run lots of doubles, but that's so I can run both ways for my commute and I don't think matters much to the overall plan. It's probably less load overall, but two months in I'm feeling fresh and having fewer niggles than while using vanilla method. We'll see how it goes.
Weeks are shaping up like (~45 miles/week)
M: Easy Doubles (2.5/2.5 miles)
T: Sub-T Workout (6/7 * 1000), 2.5 mile easy double
W: Easy Doubles (2.5/2.5)
Th: Sub-T Workout (3 * 2000, sometimes an extra 1*1000), 2.5 easy double
Fri: Rest
Sat: Track Workout, 3200 or less of work, mile pace or faster
Sun: 90 min Easy

Seriously now if your longest distance is the 800, you are probably in the wrong thread.

There are quite a number of people having run strong miles on the program, and some of the aerobic base would surely carry over to the 800. But 200/400? There got to be better ways.

4 months ago 02/03/2026 10:47am EST

re: jma

What about in a 800/1500 runner? Mostly aerobic event ("80%" but higher for hobby joggers because they run longer than pros). I think NSA is a good program for younger 1500 runners who didn't have success with in the past anaerobic work. But, I got to a point in the past where top speed was a limiting factor for me in the 800, so I feel like doing low risk sprint work could help. Though definitely not that useful or risk free for people who aren't young and don't run the 8 or 15. Again, definitely not a requirement for a good program but I wonder if adding it in when possible could help some people's performance than just sub T.

Anyone have any experiences/thoughts with something like any of these? Or at least what sounds the best?

M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 90

M: 45 with alactic sprint work
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 60 with 30 mins sub T
S: 90

M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 75 continuous with 2 x 10 mins sub T and 2 min jog rest

M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work
S: 60 with 30 mins sub T

4 months ago 02/03/2026 11:31am EST

re: midwesternrunner

midwesternrunner wrote:
What about in a 800/1500 runner? Mostly aerobic event ("80%" but higher for hobby joggers because they run longer than pros). I think NSA is a good program for younger 1500 runners who didn't have success with in the past anaerobic work. But, I got to a point in the past where top speed was a limiting factor for me in the 800, so I feel like doing low risk sprint work could help. Though definitely not that useful or risk free for people who aren't young and don't run the 8 or 15. Again, definitely not a requirement for a good program but I wonder if adding it in when possible could help some people's performance than just sub T.
Anyone have any experiences/thoughts with something like any of these? Or at least what sounds the best?
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 90
or
M: 45 with alactic sprint work
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 60 with 30 mins sub T
S: 90
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 75 continuous with 2 x 10 mins sub T and 2 min jog rest
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work
S: 60 with 30 mins sub T

I think what you have would probably work pretty well. Depending on one's age/durability, they may not be able to get in 3 sub T days and a sprint day, but after a bit I am sure one could dial in what works for them.

I am in my mid-40s and I used NSA - somewhat modified - for a 1500m race last year. I'm not super-fast, but I dipped under 5 (4:58, ha!) which is pretty good age graded. Basically kept things the same as vanilla to start, maybe upping my overall (easy) mileage a bit for six weeks as it had dipped over the winter.

Then the next six weeks leading into the race I modified the a couple weekly workouts with 1-2 fewer sub-T reps (so like, 5x 1000m instead if 7, or 3x 2000m instead of 4 or 5), and tacked on 3-5 300 or 400 or 500m reps at the end after the sub-T. The 300s and 400s were mile pace, and the 500m was more like 3k-5k (traditional VO2 max). I never did a lot of these as you can tell, but I did very few to start and eased into more of them (and a little less sub T) each week. We're talking only like 2-3 miles of this stuff each week, split across two workouts) but I do think it helped get used to both the leg turnover and the general system shock of a 1500/mile race.

The other wildcard was every other Sunday - instead of an easy jog - I would do 5x 60m w/ full recovery on turf (described this thread -

LetsRun.com Forum Thread

5x60m w/ full recovery

gimmesomeadvice11/05/2016 11:01am EDT9 years ago

So my coach has told me to do this workout over the weekend, said it will help me improve my 1500m. Is that true? I'm having a hard time believing something so short will help me, will it improve my speed or something? Sorry...

View thread

) just to really work on my velocity since I never had as a master's runner. I ran these a bit like a fly, because I just can't "explode" the way I used to. But really worked on max velocity over a short distance once moving.

This strays a bit away from vanilla NSA, and was even periodized a bit (since I had a goal race on the calendar). But I was pretty pleased with the outcome and I never felt buried by this training at all.

4 months ago 02/03/2026 11:55am EST

re: Aerobic Basic Bish

Cheetodust has made some great posts here and Strava about 800/1500. He's probably one of the best masters in his age group in the US and basically just does plain old NSM. He's posted about it being a weigh up between the risk of adding more versus eternal fingers and performance and going for the latter. He's ran times that I can only dream of at the same age.

I would like to see sirpoc run a mile. He's closed 5ks so strong I think he could probably run an fantastic 1500/mile. I think as ever we are probably overrating specificity at the level we are talking about.

4 months ago 02/03/2026 12:11pm EST

re: roulette wheel111

roulette wheel111 wrote:
Southcoastrunna wrote:
You have to remember, ramp rate is mainly designed for two things:
Periodization and also cyclists.
Once you start workouts, if you aren't in the grey constantly you probably have got your fitness levels wrong and/or you will be in a mini boom and bust.
When I started I was like this, got excited, felt good, built up into green on intervals, then next thing you know it's a mini boom and bust, which is what you are trying to avoid. There is the excellent graph in the book that explains it so well. You are basically looking to outrun/outload a faster ramp rate, over a long period of time.
You can't be in the green forever, there has to then be some down time. Whereas, you can have a ramp in the grey, for a very, very long time. Years, with the odd taper for a race you care about. This is a big, big shift in a lot of people's training and understanding. I think it's why a lot of people, for them the method is simple but you really habe to understand what you are doing medium and long term.
For you, with just easy running and low mileage. Maybe it's OK? But once you start workouts, I think the "grey ok" is probably what fits for the vast majority having long term success. There was a big post on Reddit about it and just about everyone who was 6+ months in was in this area and had improved.
Appreciate you! How do you actually get the workouts then to go from green back to gray? I'll keep reading the book.
Would it be slowing down my already soft EZ paces? I'll do the workouts as prescribed, the last 4-6 have been in the green, I get trying to get back to gray.

Or how about lowering intensity a bit all over the board? You can play around with intervals.icu and plan some sample weeks ahead to see how much you must lower the speed/intensity/HR to get into gray. If you have been in green for a long time, I don't think it's that important that you get into gray "next week", but you should find an sustainable intensity that produces a weekly ramp rate than will soonish put you into gray and keep you there. (If you drastically overcompensate the ramp rate into a negative one, it will just put you into blue instead).

4 months ago 02/03/2026 1:23pm EST

re: stinky cheeto fingers

stinky cheeto fingers wrote:
Cheetodust has made some great posts here and Strava about 800/1500. He's probably one of the best masters in his age group in the US and basically just does plain old NSM. He's posted about it being a weigh up between the risk of adding more versus eternal fingers and performance and going for the latter. He's ran times that I can only dream of at the same age.
I would like to see sirpoc run a mile. He's closed 5ks so strong I think he could probably run an fantastic 1500/mile. I think as ever we are probably overrating specificity at the level we are talking about.

Don't want to dox him but are there any tells for his Strava?

4 months ago 02/03/2026 1:25pm EST

re: midwesternrunner

midwesternrunner wrote:
What about in a 800/1500 runner? Mostly aerobic event ("80%" but higher for hobby joggers because they run longer than pros). I think NSA is a good program for younger 1500 runners who didn't have success with in the past anaerobic work. But, I got to a point in the past where top speed was a limiting factor for me in the 800, so I feel like doing low risk sprint work could help. Though definitely not that useful or risk free for people who aren't young and don't run the 8 or 15. Again, definitely not a requirement for a good program but I wonder if adding it in when possible could help some people's performance than just sub T.
Anyone have any experiences/thoughts with something like any of these? Or at least what sounds the best?
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 90
or
M: 45 with alactic sprint work
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 60 with 30 mins sub T
S: 90
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 75 continuous with 2 x 10 mins sub T and 2 min jog rest
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work
S: 60 with 30 mins sub T

M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work
S: 60 with 30 mins sub T

I think this is the one IF you want go to down the speed dev route, basically replace the long run with an alactic day

This post was edited 12 minutes after it was posted.

4 months ago 02/03/2026 1:42pm EST

re: The Book

The Book wrote:
roulette wheel111 wrote:
Appreciate you! How do you actually get the workouts then to go from green back to gray? I'll keep reading the book.
Would it be slowing down my already soft EZ paces? I'll do the workouts as prescribed, the last 4-6 have been in the green, I get trying to get back to gray.
Or how about lowering intensity a bit all over the board? You can play around with intervals.icu and plan some sample weeks ahead to see how much you must lower the speed/intensity/HR to get into gray. If you have been in green for a long time, I don't think it's that important that you get into gray "next week", but you should find an sustainable intensity that produces a weekly ramp rate than will soonish put you into gray and keep you there. (If you drastically overcompensate the ramp rate into a negative one, it will just put you into blue instead).

Thank you! I know the book says the "green is keen, gray is ok" but I didn't clearly understand HOW to go from green to gray. I was gray last Monday and last Sunday but then have been green since. Even though I don't think it's unsustainable at these HRs (EZ runs 9:20-9:50, 140-145 bpm). It sounds like I have to go even slower...!

4 months ago 02/03/2026 2:01pm EST

re: midwesternrunner

midwesternrunner wrote:
What about in a 800/1500 runner? Mostly aerobic event ("80%" but higher for hobby joggers because they run longer than pros). I think NSA is a good program for younger 1500 runners who didn't have success with in the past anaerobic work. But, I got to a point in the past where top speed was a limiting factor for me in the 800, so I feel like doing low risk sprint work could help. Though definitely not that useful or risk free for people who aren't young and don't run the 8 or 15. Again, definitely not a requirement for a good program but I wonder if adding it in when possible could help some people's performance than just sub T.
Anyone have any experiences/thoughts with something like any of these? Or at least what sounds the best?
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 90
or
M: 45 with alactic sprint work
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 60 with 30 mins sub T
S: 90
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work (40-60m sprints)
S: 75 continuous with 2 x 10 mins sub T and 2 min jog rest
or
M: 60
T: 60 with 30 mins sub T
W: 60
T: 60 with 30 mins sub T
F: 60
S: 45 with alactic sprint work
S: 60 with 30 mins sub T

2 workouts with 10x200 + 1-2 easy jogs worked ok as a kid for the 800. So this is what I'm on. With the 200s the leg speed comes automatically for me. 2:00 - 2:30 walking rest. ymmv obvs

M: 8x3
D: 60
W: 4x6
T: 60
F: 3x4 + 10x200
S: 60
S: 75

Sometimes when having to skip a workout during the week I do Sun 60 easy + 3x9-ish. This works great also.

Let's see in a few months.

This post was edited 6 minutes after it was posted.

4 months ago 02/03/2026 2:44pm EST

re: midwesternrunner

I'm 37 and only really care about faster 800m and 1600m, though I'm really aerobically unfit and also not super fast (100m in about 13.5s). So NS would help me a lot more than sprinting would, but I also want to development my sprint mechanics and central nervous system since that also takes many many months/years to improve.

I've been doing this for a couple months so far

M - SubT

T- Easy

W- SubT

Th- Easy

F- SubT

S- 5x50m 100% sprints w/ 7:00 full rest recovery

S- Easy

I'm sacrificing a long run for a sprint day. Sprint day includes 10 minutes of easy warmup with a full track sprint warmup after.

I'm also lifting 6x a week (3 very very light and 3 low reps and heavy). Push day, pullups/biceps, leg day. I do two of each lifts per week, with one of the days being extremely light (50% PR weight or lighter) and the other day more of a powerlifting workout effort (85% max). Every day is no more than 5 reps each set. Low fatigue, 2-3 minute recovery between sets. Caring about motor skills, strength, and central nervous system adaptations only.

So far this has been working really well. In the past, trying to do harder interval days combined with upping my mileage as well as lifting was just too much. I would have so many impromptu rest days or down weeks. The cost of those hard interval days was enormous when combined with everything else.

On the other hand, I can do subT workouts and do my super light lifting day afterwards and feel like I could do another round when I'm done.

The heavy upper body days are costly, but only to my upper body and is simple to do after an easy run.

The only actual hard day is my sprint workout followed by heavy squats and deadlifts on the same day. It's not that difficult to achieve especially with so much rest between sets, but it comes at a high neuromuscular cost.

I find lifting legs while also running a lot is very delicate and you really need to do low reps to focus on form one day and strength the other. Doing high reps or lifting too often will absolutely COOK you, even if you feel good in the moment.

NSM has allowed me to be consistent, put in a ton of subT volume, and still lift and sprint without feeling fried beyond belief. I'm actually really upset I wasn't able to train this way for the past 20 years, but luckily my peak youth PRs are pretty bad and I'll hopefully be able to run some great masters times in the coming years and I'll be able to feel like my peak for decades to come.

4 months ago 02/03/2026 3:05pm EST

re: stinky cheeto fingers

stinky cheeto fingers wrote:
Cheetodust has made some great posts here and Strava about 800/1500. He's probably one of the best masters in his age group in the US and basically just does plain old NSM. He's posted about it being a weigh up between the risk of adding more versus eternal fingers and performance and going for the latter. He's ran times that I can only dream of at the same age.
I would like to see sirpoc run a mile. He's closed 5ks so strong I think he could probably run an fantastic 1500/mile. I think as ever we are probably overrating specificity at the level we are talking about.

1 caveat. Cheeto has a history of competitive track as a young guy. If you entered into running later in life, you will need to do sprint work/fast intervals to reach closer to your potential in the 8/15. I’m positive NSA will help you drop times in the 8/15, but NSA will not bring you anywhere as close to your potential compared to training for a 5K/10K/half Mary. 800 still is a long sprint. If you are truly sprinting, 3 x 30’ subT + 1 sprint day per week sounds like a disaster. For a simple schedule incorporating NSA, best optimization is probably 20-30 min of standard threshold + 1 speed day for focusing solely on 8/15. Then a standard week of vanilla NSA. Repeat ad nauseam.

4 months ago 02/03/2026 3:18pm EST

re: jma

I said it a while back, I still managed to happily dip under 5 min mile after nearly a year of no speedwork, hills or strides (age 44). Hence, I won’t be reintroducing it into my training.

4 months ago 02/03/2026 3:20pm EST

re: (Him)

(Him) wrote:
1 caveat. Cheeto has a history of competitive track as a young guy. If you entered into running later in life, you will need to do sprint work/fast intervals to reach closer to your potential in the 8/15. I’m positive NSA will help you drop times in the 8/15, but NSA will not bring you anywhere as close to your potential compared to training for a 5K/10K/half Mary. 800 still is a long sprint. If you are truly sprinting, 3 x 30’ subT + 1 sprint day per week sounds like a disaster. For a simple schedule incorporating NSA, best optimization is probably 20-30 min of standard threshold + 1 speed day for focusing solely on 8/15. Then a standard week of vanilla NSA. Repeat ad nauseam.

Where do you draw the line though? Is what speed he had in his legs 25 years ago relevant? I'm a fast twitch guy, does just by being fast twitch mean I don't need to bother with speedwork for a 800/1500? Maybe. My weakness is aerobic so that natural fast twitch is always there. The whole thing is about risk and reward, surely? I'm not necessarily disagreeing with what you are saying, but just that you need to weigh it up.

4 months ago 02/03/2026 3:26pm EST

re: kme

kme wrote:
I'm 37 and only really care about faster 800m and 1600m, though I'm really aerobically unfit and also not super fast (100m in about 13.5s). So NS would help me a lot more than sprinting would, but I also want to development my sprint mechanics and central nervous system since that also takes many many months/years to improve.
I've been doing this for a couple months so far
M - SubT
T- Easy
W- SubT
Th- Easy
F- SubT
S- 5x50m 100% sprints w/ 7:00 full rest recovery
S- Easy
I'm sacrificing a long run for a sprint day. Sprint day includes 10 minutes of easy warmup with a full track sprint warmup after.
I'm also lifting 6x a week (3 very very light and 3 low reps and heavy). Push day, pullups/biceps, leg day. I do two of each lifts per week, with one of the days being extremely light (50% PR weight or lighter) and the other day more of a powerlifting workout effort (85% max). Every day is no more than 5 reps each set. Low fatigue, 2-3 minute recovery between sets. Caring about motor skills, strength, and central nervous system adaptations only.
So far this has been working really well. In the past, trying to do harder interval days combined with upping my mileage as well as lifting was just too much. I would have so many impromptu rest days or down weeks. The cost of those hard interval days was enormous when combined with everything else.
On the other hand, I can do subT workouts and do my super light lifting day afterwards and feel like I could do another round when I'm done.
The heavy upper body days are costly, but only to my upper body and is simple to do after an easy run.
The only actual hard day is my sprint workout followed by heavy squats and deadlifts on the same day. It's not that difficult to achieve especially with so much rest between sets, but it comes at a high neuromuscular cost.
I find lifting legs while also running a lot is very delicate and you really need to do low reps to focus on form one day and strength the other. Doing high reps or lifting too often will absolutely COOK you, even if you feel good in the moment.
NSM has allowed me to be consistent, put in a ton of subT volume, and still lift and sprint without feeling fried beyond belief. I'm actually really upset I wasn't able to train this way for the past 20 years, but luckily my peak youth PRs are pretty bad and I'll hopefully be able to run some great masters times in the coming years and I'll be able to feel like my peak for decades to come.

Another caveat. My post was meant for people not able to run under ~14s/100. I think a fair amount of people can vastly improve if you can crank out 200s under 29

4 months ago 02/03/2026 3:47pm EST

re: (Him)

The 800m is mostly aerobic still. Quick google search will tell you 70%. I've never felt like it was a long sprint. I think if it feels like a long sprint for any part of it you going out too fast. Also not sure why 3x30 subT is so bad with sprints. Short sprints shouldn't be too hard on the musculoskeletal system, really just works the nervous system, so having them back to back shouldn't be too big of a deal. Speed day focusing on 8/15 is probably both harder on the body and less productive for actually developing top speed. Removing two sub T sessions for one sprint session seems pretty overkill. I understand how having two hard sessions, even if the work different systems, could be too much. What about this?

Day 1: Sub Threshold

Day 2: Easy

Day 3: Speed Development

Day 4: Easy

Repeat. Per 7 days this would be 1.75 sub T sessions a week and 1.75 speed development sessions a week.

Day 1: Sub threshold

Day 2: Easy

Day 3: Sub Threshold

Day 4: Easy

Day 5: Sub Threshold

Day 6: Easy

Day 7: Speed Development

Day 8: Easy

Per 7 days this would be 2.6 sub threshold sessions a week and .9 speed development sessions a week.

4 months ago 02/03/2026 4:09pm EST

re: Southcoastrunna

Southcoastrunna wrote:
You have to remember, ramp rate is mainly designed for two things:
Periodization and also cyclists.
Once you start workouts, if you aren't in the grey constantly you probably have got your fitness levels wrong and/or you will be in a mini boom and bust.
When I started I was like this, got excited, felt good, built up into green on intervals, then next thing you know it's a mini boom and bust, which is what you are trying to avoid. There is the excellent graph in the book that explains it so well. You are basically looking to outrun/outload a faster ramp rate, over a long period of time.
You can't be in the green forever, there has to then be some down time. Whereas, you can have a ramp in the grey, for a very, very long time. Years, with the odd taper for a race you care about. This is a big, big shift in a lot of people's training and understanding. I think it's why a lot of people, for them the method is simple but you really habe to understand what you are doing medium and long term.
For you, with just easy running and low mileage. Maybe it's OK? But once you start workouts, I think the "grey ok" is probably what fits for the vast majority having long term success. There was a big post on Reddit about it and just about everyone who was 6+ months in was in this area and had improved.

When saying green to keen, what setting for Form on Intervals does that saying go with. Absolute or relative?

4 months ago 02/03/2026 4:36pm EST

re: midwesternrunner

midwesternrunner wrote:
The 800m is mostly aerobic still. Quick google search will tell you 70%. I've never felt like it was a long sprint. I think if it feels like a long sprint for any part of it you going out too fast. Also not sure why 3x30 subT is so bad with sprints. Short sprints shouldn't be too hard on the musculoskeletal system, really just works the nervous system, so having them back to back shouldn't be too big of a deal. Speed day focusing on 8/15 is probably both harder on the body and less productive for actually developing top speed. Removing two sub T sessions for one sprint session seems pretty overkill. I understand how having two hard sessions, even if the work different systems, could be too much. What about this?
Day 1: Sub Threshold
Day 2: Easy
Day 3: Speed Development
Day 4: Easy
Repeat. Per 7 days this would be 1.75 sub T sessions a week and 1.75 speed development sessions a week.
or
Day 1: Sub threshold
Day 2: Easy
Day 3: Sub Threshold
Day 4: Easy
Day 5: Sub Threshold
Day 6: Easy
Day 7: Speed Development
Day 8: Easy
Per 7 days this would be 2.6 sub threshold sessions a week and .9 speed development sessions a week.

What’s your 800m goal?

If after warmup you can stroll over to the 200m mark and rip one (standing start) at goal pace -3s without digging super deep, then raw speed is not your bottleneck.

Don’t overthink this. That’s what all the other threads are for.

4 months ago 02/03/2026 5:04pm EST

re: midwesternrunner

It is all risk-reward. I would say giving examples of times that an individual has run (eg <5/mile) is not a good argument for saying no speed is necessary; the times are all relative to the individual. If you only care about 8/15, and care about maximizing performance for those events, you should probably do something a little different. I do believe that NSA will most likely get you faster in the 8/15 for most everybody (by how much, idk). If you’re doing true speed development, or close to 100% sprint, just don’t do a subT the day before. Day after is fine. With regards to plan, just try out and see! If you’re having fun, staying healthy, and improving, that’s all gravy.

4 months ago 02/03/2026 6:00pm EST

re: thinkah

Goal is sub 2. All I could do in pr shape is like a low 27 from a running start all out. Without digging super deep and standing start would be 28 or 29. Pr is 2:05 on indoor 200m track so ~2:03 outdoors.

4 months ago 02/03/2026 6:10pm EST

re: The Book

The Book wrote:
roulette wheel111 wrote:
….
Or how about lowering intensity a bit all over the board? You can play around with intervals.icu and plan some sample weeks ahead to see how much you must lower the speed/intensity/HR to get into gray. If you have been in green for a long time, I don't think it's that important that you get into gray "next week", but you should find an sustainable intensity that produces a weekly ramp rate than will soonish put you into gray and keep you there. (If you drastically overcompensate the ramp rate into a negative one, it will just put you into blue instead).

Yeah, I think you’re probably still in a spot where just volume is going to build meaningful fitness for a while, and then you can add intensity. You mention a 180-185 total over some time, but I’d personally care less about my total base mileage in that span and more about my level of consistency and average mileage over the last 3-4 weeks. You say you’ve gotten around 35-36. I’d consider making sure you’re at several weeks of 6 days/week above 40 miles per week before going with the three workouts, but I haven’t read the book, so maybe it gives you another way of ramping up. Maybe even just 1-2 days of workouts per week to start, or just more base mileage? Seems like you’re monitoring it well and being smart about pace though.

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Modifying the Norwegian approach to lower mileage

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Modifying the Norwegian approach to lower mileage

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