Modifying the Norwegian approach to lower mileage

Link?

Ditching sessions and replacing with crosstraining are not the same.

Yes another nonsense from Bakken.

Correct weight training is now scientifically known to have the potential to improve running economy, and is imo especially good for females. (But there is also a too much of it...)

FEMALES

NORWEGIAN SINGLES MENTIONED RAHHHHH. On the new Inside Running Podcast, at around 57:10, when Croakes(I think) is detailing his recent training, Cam Myers likens it to the Norwegian Singles Method. Maybe it's not so surprising because he's a chronically online Zoomer, but I'm surprised even pro runners of his calibre have heard of it

I'm not surprise. Here in my country a youth coach is using it for our small program to great succes and why wouldn't they be? It's a legitimate modern way to train on limited hours. Just happen it started here in LRC with a random ex cyclist post for reason still unknown.

Nobody is going to read the book and think this is all BS. it's well thought out, well reasone and I think gives information far from more on a technical level than when thread assumed when heard a book and definitive say on the method would release.

Maybe I think sirpoc doesn't realise how important what he has done is. But that also add to the charm of it outside of how successful it proving.

Can’t run today. Muscle tone too high.

Fair point - I either overlooked what was written or misinterpreted.

Yesterday session I tried to push a bit on the subT. But It felt a bit too hard. Maybe ill have to accept that my HR works different on raceday.

Interesting discussions about easy pace. How runners who is by far faster then me runs so slow on easy days its a bit odd. Maybe it depends on your background in training?
For example, I took my longrun today. 66% of my max heartrate (gotten from very hard 5k races) and 5:30 min/km. My HR avarge was 128 bpm. My fitness is going up, but I dont think I can break sub 40 min on 10k right now.

You don't say.

Might not be a big difference, but you could consider an easy run pace that's 1.5x slower than 10K pace, so ~6'/Km for you.

There was a good thread a year or so ago that looked at paces of elites and found their "easy" paces to be about 1.5x slower than their 10K race or estimated race paces.

I much preferred that recommendation as opposed to what we often hear, such as 5K pace + 2-3 minutes. There are magnitudes of difference between 5K pace +3' for a 15' 5K runner and a 22' runner (~64%vs72% of race pace). I think percentages work much better.

How can someone drop 3 runs and get significantly fitter? That doesn't make sense. Did you mean he replaced the 3 runs with something else?

Quick question regarding heart rates for the 3x10 intervals. My understanding is that the pace for longer reps reflect a 2.5 hour pace (vs 30 or 90 min for the shorter intervals). With this being a 2.5 hour pace, is the idea that your HR should end meaningfully below your LTHR at the very end of the last rep? Otherwise, you've hit LTHR intensity after 30 minutes, with 90-120s rests, and presumably that's too intense to sustain for a 2.5 hour effort?

Been on this method for about 8 months. I wasn't sure if I had bolted on the marathon plan too early, but it lined up perfectly for Boston! I was looking for around 2:45, my PB was 2:48. I was almost certain this was attainable!

Well over a 10 minute PB! Obviously, it was a lifetime day at Boston. You could argue you can't learn a lot from a day like that, going on times. Everyone ran faster probably than they will ever run Boston again.

But I did feel very strong. Got through 30k nicely, even with a couple to go I had something in me. There is definitely something about the serious aerobic fitness this brings that seems to mean a lot of people speak of feeling stronger in their fitness and in the marathon they have before. Or does it just cook people less? I'm interested to hear opinions on this. The taper felt strange as well, being much later than I was comfortable with and this made me nervous. I shouldn't have been, it worked perfectly.

Very strange as the build felt a lot easier than my last Hanson marathon or any of my previous 5 for that matter. I felt much stronger in the race. Curious to see how long I can hold this fitness for an try and click PBs at some shorter distances before my fitness probably drops again, which seems inevitable after the marathon volume.

I got within 2-3 workouts of replicating the classic marathon sirpoc build with just a couple of tweaks due to commitments which meant a couple of long runs had subthreshold work thrown in to squeeze into one day. I would prefer not to do this next time, these were the days where I felt really stretched. But really 95% of it is just what you would find in the book, but replicated for time as per the instructions.

I wonder did anyone else run Boston? Good luck to any thread reader London guys next week!

I do a bodyweight routine 2x/wk, Tu and Th, which are also ST days. I do my ST workout between 5-6:30AM and do the bodyweight routine around 1:30. The routine is 3 sets, 8 reps of triplets: pull ups/clapping push ups/split squats with 24kg kettlebell and dips/horizontal rows/single leg dead lift with 24kg KB. Between each triplet I do a suitcase carry in each hang across my backyard with a 32kg KB.

Back in the beginning of Dec when I committed to following the method as it's laid out from the thread I was doing 3x5 and added a rep/week until I built up to 3x8.

I'm considering adding some plyos on my weight days, like jump squats instead of split squats, but I'm not sure the relative risk is worth the benefit when I could add some sprints and get a more sport specific stimulus.

I haven't read the reddit post, but my guess is that some dude tried NSM .. Decides 7 days is to much, but end of day still improved on a 4 day schedule.

Not everyone that takes on NSM is fast beforehand

Yeah, sure people are going to be overtrained on 3 sub threshold interval sessions a week. He is just making stuff up at this point.

When I looked at it it seemed to me 70% of threshold pace is very common ballpark. Threshold pace for elites can be estimated from HM times or just using common tools from 10k times. Your estimation of 1.5x (67%) of 10k pace (velocity) gives about the same number.

I do find this very strange. I've trainers lot of ways and 3x sub threshold and then just easy is the least overtrained I've ever felt. Ironically, I've trained using methods Magness has put his name to or even from some of his writing and I've come much closer to over training.

It's safe to say he doesn't really understand load management, ramp rate and all the stuff that goes into NSM. Because the 3x sub threshold sessions a week is actually not the most important part.

It's been very poor from him IMO ever since he first posted in this thread.

And you don’t think there is a magnitude of difference between a 27 min effort and a 45 min one? One guy is doing a 93% vo2max effort and the other is doing an 85% and you think it is logical to scale the same percentage. Seems pretty crazy to me…