Tarvy wrote:
- Training 1 easy endurance run 45-60 minutes
- Training 2 threshold training 6-10×3 minutes, 1 minute break
- Training 3 easy endurance run 45-60 minutes
- Training 4 2x (6-10x 30 seconds), rest 30 seconds, set rest 2 minutes
- Training 5 easy endurance run 45-60 minutes
- Training 6 subthreshold training 3-5×6 minutes, break 2 minutes
- Training 7 easy endurance run 45-60 minutes
Just look at the training philosophy of Grete Koens (it has already been discussed here several times) to see how far performance can go with just two 30-minute threshold sessions per week and one sprint session. It is almost equivalent to NSM, if not even easier. Her elite athletes do not do more threshold volume, only more easy volume. The structure she outlines on her blog describes something close to NSM for an amateur athlete.
Perfectly applicable to mid distance runners in this thread. Your legs feel more sore than normal after doing 2x6x200m for the first time? Introduce it more gradually, like
10' sub-T, 4x200, 10' sub T
10' sub T, 6x200, 5' sub T
etc