Modifying the Norwegian approach to lower mileage

It's been said by most people here, pretty much nothing happens for a month or so. You won't see any results. Sirpoc I think said even 6 weeks nothing happened. That's 18 sessions. Even that's not a lot, in my opinion. Give it 2+ months, that is where I had my lightbulb moment and was like OK, this shizzle is for real. But I will admit, I read this thread 6-7 months ago and after 4 weeks was like, this is all hot air. But it paid off, for real. I'm not fast by any stretch, but I went from 19:12 to 17:58 in 6 months, but that is the longest block I've ever committed to. But I was happy to just break 19, to break 18 I was in dreamland. These seems easy, but you really need to understand what you are doing before you do this. For real, make sure you actually understand it.

This is not a quick fix. I think most of the guys who have knowledge in this thread have ever said if you are looking for 6 weeks to get fit, go down the vo2 max route and just see what happens? I don't think I have misunderstood that.

Thanks for the great thread guys, congrats on 100 pages and counting.

Any particular modifications here for you? Following what others have done? Have you posted your own schedule above? I'd be interested in a bit more if you're willing, please.

Were those 2 months all spot-on, or did you experience any hitches at all?

Well just noting that 25x400m is one of Jakob's core workouts. So you as a lower-mileage runner doing 12x400 isn't necessarily incompatible with the Norwegian method at all. Poster above me has good answers on how long for it to kick in (e.g more than 5 sessions). But if you think "speed" or work at faster paces that 10KM are your problem, there is room for hills (200m repeats), and shorter intervals (400s) within the system.

This thread is such BS. Nobody runs fast off this horrible method. Maybe a few guys could run a Hobby Jogger sub 18-19. But nobody is actually doing respectable times. You have to remember when guys say they run sub 16, sub 1:15 etc on LRC, there's never any proof. This is the biggest thread for a bunch of losers to get attention I think we've seen in a long time on here. Almost as much nonsensical BS as an old Tinman thread.

Next.

Would be interesting to get the opinion from LRC's expert low mileage running coach mr JS about this amateur method. Please jam in JS.

To some extent the system being talked about isn’t close the the Norwegian system as described by Bakken. It is a lot easier. Something like

Monday 5-6x6:00 min at hm/mp

wed. 16-20x 70s @8/10k pace

friday: 12x30s@1500m pace

Fill in the other days with 40-80 mins easy running would be lower mileage Bakken. Written that way it looks very similar to a bunch of multi pace training plans.

It is debateable how long it takes things to show up as some aerobic changes show up in 10 days and bunch are more like 8 weeks. A month is definitely to short. And doing some fast 400s is basically a peaking move. If exercise science has taught us anything it is adding intensity for 4-8 weeks improves performance. What it hasn’t proved is doing intensity for 24 weeks works better than doing slightly slower stuff for 18 weeks and then doing a 6 week peaking cycle…

Thank you for this--committing to it for marathon training this summer and fall too. Even in the little I've done I'm noticing I'm able to rock EZ paces at much lower HRs than before and also threshold work (6x1, 3x2) is steady but not quite uncomfortable, and I always know I can do one more rep...

Sub-19 is respectable for tons of people in the running world. Maybe not here but there are tons of educated people that work 60-hour weeks I know who hire private coaches and join run clubs to hit sub-19s, sub-40s, sub-1:30s, sub-3:10s...no those times might not be fast as LRC but they are definitely respectable.

I've been training under this method with an HRM but I recently decided to purchase a lactate meter to get more detailed feedback within my training. Does anyone have any good resources for interpreting lactate curves (finding LT1 and LT2 from testing)?

Actually agree with this. I wince everyone people bring up Jakob or Bakken in this thread, as it's not really similar. This is pretty much Kristoffer or sirpoc really, if people want to compare themselves to what people are doing off singles. That is the key here. This is NOT double system. sirpoc is likely running slightly % of race pace HARDER than Bakken or Jakob is , on the 3 days. But not doubling and doing no speed specific stuff on the Saturday. Basically this has become the hobby joggers guide to putting a Norwegian system in a context or a reality of your everyday guy. In my honest opinion, it's done an absolutely incredible job.

You do not need Tinman to calculate your own CV. I expressed that in very detail, how CV can be calculated.

I have the feeling some guys can not do % calculations. But it is very easy.

Example: CV=13 kph; 95% of it is 0,95*13=12.35kph (=95%CV). 95%CV is Tinman's Threshold value, as an example. It is that simple. (remark 95%= 95/100=0,95)

Training close below CV, provides a very strong aerobic stimulus, with a reduced risk of injury or overtraining. (remark: i do not say it is the only area where you should train)

P.S: And the hate against Tinman i do not understand.

All your stupid thread proves is 1. You can't understand anything anyone else says 2. You don't understand anything excercise physiology related 3. You love CV and tinman and 4. You can't break 20 mins. I think no coincidence JS mention in same page as you appear, maybe you are the same troll account from different angles on LRC.

Lots of proof. You just need to learn how to read apparently

I'm sure there is a few people in this group that could very likely smash you over a 5k

I highly doubt it. I'm a masters runner in my early 40s and run 16:24. That puts me well into the top 0.5% of runners in my age group. Verifiable results in actual races. Not parkruns or random distances, not TTs or simply standard LRC times random dudes on the internet have made up.

All this thread has done is fill the forum with more hot air, lazy training ideas and unverified claims. It's odd other threads even with coach JS people claim he's making stuff up, then yet on a thread like this with you neo liberals we are just supposed to believe. Right. OK. Got it.

What’s great about this thread is even the blatant trolls are hilarious.

This thread is like the only one on LetsRun where you can just go on strava and see a) if people are actually training how they say and b) what their times are.

A race is a race, that's a pretty silly complaint

Neo liberals, im not sure you know what that term means.

Few Masters runners on this thread running right around you with this 'hot air'.

This training is anything but lazy, but sure breaking 17:00 as a Master is not bad

yeah but are the runs and races 'fake news' certified?

im sure ppl took the time to hack the tcx files and upload reems of data to Strava just to prove 'unverified' claims about their own training and results

Because people disagree or don't buy into all this BS they are trolls? That's so weird. I'd probably agree there is a lot of hot air in this thread. What's bizarre is how many people believe in a lot of this mumbo jumbo.

It you are running 5ks regular, but not doing any 5k pace work, that's pure idiotic. That isn't trolling, that is just a fact. Good luck to any clown who plods around at hour pace at best all week, then tries to run a 5k. Isn't going to end well, any coach worth his salt will tell you that.