Modifying the Norwegian approach to lower mileage

Of course,but these guys not want it hear.as we know, you also need some vo2 max training to compliment steady increase of mileage,some moderate running is even ok.

This is very dumb.this is not how training works or how elite runners get better,in fact not any runner should listen to this very bad advice. You need good stimulation of all areas of running, you should not worry about just basic things like this.very sad to see such bad advice.

HR is very useful if you understand it's power.for insurance, bringing hr down nice and low between reps to say 120bpm is more important than what lactate you get to or what HR you touch on reps.manu runners do not understand this but elite have for long time now.try it, you will ne suprise.

Just post under your normal user, Jan.

The swedish guy now running in chinese shoes, he did learned something from this thread. lol

I finally ran a 5k race after about 8 weeks of mostly vanilla NSM. Only things I did differently than the standard structure: (1) I added a set of 4-5 strides after 1 sub T session the last two weeks, and (2) I did a combo 5x3min sub T session + 10x45/15 progressive the weekend before. Resulted in a 14:33! Course may have been a 8 or so seconds short but this is the best I’ve felt in a few years.

I have run 14:22 on much higher mileage but am impressed with aerobically fit I feel on ~65 mpw.

Impressive. Can you drop your Strava(if you have one) if you feel comfortable

Which day did you add the strides to?

For sure. Here’s my strava

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I added strides to the medium length session. So 5x6 min at sub T and then 5x15sec quick but far from sprinting. Maybe mile race effort? I do think it is good to do this once per week so the tissues are exposed to the higher load. Should reduce race day injury risk a bit.

I do run quite a bit slower on intervals than pace calcs would say for my performance level but I don’t train in supershoes.

Unfortunately I may have to adjust structure a bit for heel pain depending on a doc visit. But this is a me problem, not an NSM problem ha!

I started NSM about a year ago and was running about 9 hours a week, with 90 mins of subT simply because I roughly averaged 9 hours or running previously. I made progress over about 9 months but always felt my race results didn't quite fit in with the hours I trained or the workout paces.

Due to work commitments I had to drop to 8 hours of training (still with 90 mins or subT) for a the last few months and I have PR'd in 5k, 10k and HM.

The hour I have dropped was basically an extended warm up in the Tuesday and Thursday subT session. I am thinking there was some fatigue in there caused by the these extended warm ups and they were simply "junk miles" I didn't need.

If I had the opportunity to move to 9 hours again I'd probably double on easy days rather than run longer on the subT days.

I have seen many people "break through" from a plateau by reducing mileage. People think they can handle a particular mileage but, in reality, they are holding on to fatigue and not knowing it

Can´t have quality without quantity, bud

It does indeed sound dumb. I think there's a way to make the idea sound less dumb, but anyone interested can probably figure it out on their own. There continues to be an excess of dumb ideas, so carry on and happy hunting!

I bought stryd long ago mainly to see how accurate it was in distance and showing correct pace. As a survey engineer the device was intresting. Have to say its been really consistent over the years. The last couple of years multiple GNSS in garmin watches are closing in when it comes to distance, but not when it comes to pace.

I have also used stryd when pacing for 10k races. Usually I can hear peoples gps wacthes pling about 30-40m before the km-mark. Stryd usually plings within 10m.

Sometimes I've trained with power and its been really consistent for my part. I thought it was failing with vaporfly 3, but when I did the same run with GPS it was the same. I just ran worse in that model.

Overall I do prefer HR over power and pace. HR is very stable for me when training. However, during race my HR goes up about 10 beats for the same effort. I've been testing tymwear lately and the data is cool. But their threshold-test-protocol does not seem to work at all for me.

We know your not Henrik Larsson. But we also know Henrik Larsson is you.

I experimented with this method in the Boston cycle. My findings: it "worked" to achieve my main goals of (1) requalifying and (2) not getting injured. But it produced a much less competitive time.

I'm already getting fitter and faster after returning to more traditional training with good hard 800m repeats 1x weekly.

Read again what you wrote... Did you see it? No? Too much, literraly.

It’s part of the inscrutable DANCAN theater where you got to pay what he actually means.