NOP/Salazar training replication experiment.

For clarity sake, the following is my understanding of NOP/Salazar training, taken largely from his Q&A at the NXN Coaches Clinic as well as that of his S&C Coach Dave McHenry and viewable Runners Space. If there are any questions on specific info I’d be happy to cite the specific source to the best of my ability.

Over-Arcing Philosophy

• Staying injury free

oBuilding strength in core, hips and stabilizer muscles

o Running on soft surfaces (95%)

• Rigorous Training

o Recovery Runs at 1 min 30 seconds per mile of 5k race pace

o Lifting on hard interval days

• Non-running activities

o Lifting

o Core and Hip Strength

• Constant attention to all systems

o Top end speed

o Lactic Acid

o High Level Strength/Endurance

For clarity sake, the following is my understanding of NOP/Salazar training, taken largely from his Q&A at the NXN Coaches Clinic as well as that of his S&C Coach Dave McHenry and viewable Runners Space. If there are any questions on specific info I’d be happy to cite the specific source to the best of my ability.

Over-Arcing Philosophy

• Staying injury free

o Building strength in core, hips and stabilizer muscles

o Running on soft surfaces (95%)

• Rigorous Training

o Recovery Runs at 1 min 30 seconds per mile of 5k race pace

o Lifting on hard interval days

• Non-running activities

o Lifting

o Core and Hip Strength

• Constant attention to all systems

o Top end speed

o Lactic Acid

o High Level Strength/Endurance

Sorry about the above double post

20 week training cycle

• 5 weeks of buildup

• 8-10 weeks at top level

• 4-5 week taper/peaking

Each 20 week cycle is then followed by two weeks of zero running and two weeks of jogging before the start of the next cycle.

Weekly Structure of ‘Buildup’

• All Runs at easy pace

• Goal is to ascending to the workload which will be maintained and then intensified at the the ‘Top Level’

Weekly structure of ‘Top Level’

• 2 sets of intervals a week and one long run

• 1 set very hard, 1 set less hard

• Making sure to touch on 2 of 3 of short(200s), moderate (400s) and long intervals (1000s) throughout week

• Recovery runs should be no slower than 1 min 30 sec per mile slower than 5k race pace

Weekly Structure of ‘Taper/Peaking’

• Race pace workouts to accustom the athlete to running at race pace

• Also hit season best times in workouts to build confidence

Support and Auxillary Training

• Weights (2-3x a week)

• Auxillary Excercises (3-7x a week)

o Excercises that specifically mimic running movements (hot salsa, etc.)

• Hip and Core Strength (3-4x a week)

• Lifting is done on hard/interval days

It looks pretty similar to other training plans that have come to be accepted as good means to improvement. You should do well with it. I was looking to do a similar program this summer, but I was calling it the Mutai/Kipsang/Kimetto training plan. They basically keep up a huge aerobic base and run one workout of shorter intervals, one workout of repeat 1k, and then longer runs. This isn't very different. If you're training for a 5k, then make your interval workouts count even if it means backing off some of your weekly mileage. If you're training for a marathon, then don't do anything during your intervals that would make you feel you have to cut back on your aerobic volume.

If you haven't run much in a year you need more than a 5 week buildup.