I'm having a break from running and I've come to the conclusion that I get trashed if I do multiple workouts in one week.
I followed the NSM as closely as I could. For example I had averaged ~ 5:40 for 5k and I was doing 10x3 minutes at 6:10 or 3x10 minutes at 6:25. I got more and more tired and I wasn't even running 7 days a week. I tried slowing things down, so I did 5x6 minutes at 6:20 but my race results were poor.
So I'm not sure how to train now except to focus on quality once a week.
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Your threshold paces look ok. Chances are, you are running your easy days too hard. Leave your ego at home and don't go above 70% maximum heartrate.
It's most likely what you do the other days, not the workouts that cause you to break down. Describe your training and background.
You may be limited if you only want to do 1 workout a week. If you're done with NSM & like structure, you could try Hadd method or Tinman. Both I believe have 2 workouts a week though.
When/if I quit NSM I'd probably just do progression runs every run for fun. Start out around zone 1 pace & build up from there depending on how I'm feeling, probably working down to 5k pace the last 1/2 mile. Running Shorts did a podcast about Ron Clark & this is basically all he did, every day.
Slow the easy days down. Also maybe drop the three weekly workouts to ~25 minutes of work each vs 30 and reassess how you feel.
I'm kinda in the same boat, ramped up mileage and workouts at the same time though, paired with heat/humidity and hills. When I start back up it will be 75 minutes per week instead of the 84-90 minutes I was doing. Yes easy runs were way slow so I was good there
The Norwegian method (and most variations of it) really requires proper fueling. You have to be consuming enough calories before, after, and even during workouts for it to be sustainable. Carbs are your friend.
Trashed 2025 wrote:
I'm having a break from running and I've come to the conclusion that I get trashed if I do multiple workouts in one week.
I followed the NSM as closely as I could. For example I had averaged ~ 5:40 for 5k and I was doing 10x3 minutes at 6:10 or 3x10 minutes at 6:25. I got more and more tired and I wasn't even running 7 days a week. I tried slowing things down, so I did 5x6 minutes at 6:20 but my race results were poor.
So I'm not sure how to train now except to focus on quality once a week.
I don’t see anything here about the correct way to get PRs with this method.
You need 2+ hour easy runs, at least 170k per week. You need frequent updates to the strava group. Anything over 3 degrees C is too hot. With this strategy you will get to low 1:30s half and set a PR at 5k, 10k and HM within the same race.
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Dan can!
See Jan Olbrecht's work on capacity and power training. Following a cookie cutter program like NSA will give you a boost to aerobic power but potentially decrease aerobic capacity over time. You'll likely benefit from a doing an 8+ week block of easy/moderate running, strides, and hill sprints to improve your capacity to handle more threshold.
orsilochus wrote:
The Norwegian method (and most variations of it) really requires proper fueling. You have to be consuming enough calories before, after, and even during workouts for it to be sustainable. Carbs are your friend.
Thank you for the reminder, here is another area I bonked at. Ran my legs into the ground and got sick at the same time. Excited to bounce back a bit more prepared
orsilochus wrote:
The Norwegian method (and most variations of it) really requires proper fueling. You have to be consuming enough calories before, after, and even during workouts for it to be sustainable. Carbs are your friend.
I wouldn’t have thought you would have been burning through glycogen excessively with NSM.
You would be better of running 4-5 sessions per week and 1-2 days off .
1-2 quality workouts included .
This way you should feel full of energy and looking forward to every session and quite easily make them controlled and guaranteed to improve. 🇸🇪🤠🇸🇪
* 2-3 days off.
