Modifying the Norwegian approach to lower mileage

Dude, you pollute this forum and you are so far out of your depth in this thread your lack of knowledge is LOL. You seem to think they are talking about threshold pace. READ THE THREAD. It's about creating Lactate at threshold state, well just below to be precise. Threshold Jack Daniels pace or VDOT pace HAS NOTHING TO DO WITH ANY OF THIS. It might happen to cross over at some length reps, but this is by chance not design. Like dude, are you a troll or do you actually not understand this?

Something tells me there's a lot more disposable income on these forums than you are anticipating.

That's a great workout!

6 miles of work and to clock in under 3.5 mmol on LP2, so spot on.

That 3-4 less than LTHR totally lines up with what i experience. If you are even at LTHR, you are probably closer to 4.0 mmol in my experience.

When you are on that harder slope of the curve, things move so quickly with 3-5 bpm, its amazing to see.

Actually you are one of the amateurs I see)) I just tell about a very well and good alternative to expensive blood sample measuring that most of the runners here most likely want to know about, and the Daniels VDOT creating perfect Lactate at individual threshold pace has very much to do with the thread`s subject even if you don`t understand this.

Hey mate, for sure. It's ramps up very quickly and when I played around and deliberately messed up and went too hard on the final interval once, HR was not hugely over LTHR but lactate was really high. I mentioned, I could really feel that 7-8 mins in my legs the next day in a way that was quite shocking, compared to normal. It's why I would encourage people to be extra cautious to not go over, if you are going to want to do this every other day. As per my example, whilst I wasn't testing I was probably mid 2 mmol possibly even around 2.1-2 the last couple of weeks, based on post workout analysis of heart rate - but was still getting fitter to allow myself to push up from below . Seems what we have seen is very similar, it shows there are definitely patterns there to learn from.

As I've said before, what one persons pace is to get to the desired mmol, might be different to someone else's. The ones I posted now, way back on page 1, appear to be transferable now to the next level of fitness for me. But that doesn't mean they always will, or will even work as a starting point for the next person. It's why I'm not really worried too much about CV or its meaning. I just do what I can go get to that nice range you see on the meter 😊

That doesn't mean pace zones and guides won't work, as there is a good margin for error , especially the range under threshold. Like I've said, I haven't use a meter for months. But , I'll make it clear for the final (or not time ha ha) a lactate meter will give you the absolute best results.

What no one has come up with so far is the obvious solution.

You want to maximize threshold work on low mileage. Something's got to give. And I am talking LOW mileage. 30 mpw. This is what it looks like:

M: tempo @ MP, 5mi (1mi warmup, 1mi cooldown)
T: off
W: tempo @ MP, 5mi (1mi warmup, 1mi cooldown)
T: off
F: 7mi easy
S: 9mi Long Run

This will keep you sharp year round and maximize your potential for 5k to HM on low mileage.

I just dont think "marathon pace" is going to get you the benefits you want if you are only deploying it twice a week.

For your schedule, i would do MP everyday. Totally doable. MP here roughly equal to LT1/High Z2 ish effort

If you were to do that id chop it up a little differently:

M:
7 mi 2 mi WU 4 x Mile at MP -10 second per mile w/1:00R, 1M CD

or

7 mi 'long run' with 2mi WU, 4mi @ MP+20 second per mile progressing down, 1 mi CD

T: OFF

W: 7 mi 'long run' with 2mi WU, 4mi @ MP+20 second per mile progressing down, 1 mi CD

Th: OFF

F: 7 mi 2 mi WU 4 x Mile at MP -10 second per mile w/1:00R, 1M CD

Sa: 9 mi 'long run' with 2mi WU, 5mi @ MP+20 second per mile progressing down, 2 mi CD

Su: OFF

Totally doable or just scale it down to fit into 80/20, 70/30 or something like I mentioned before even. Maybe 7x1k and 3x2 k at around the paces I've spoken about . 2-3 easy runs all of the same length and a "long" run for the rest + a day or 2 off.

If you want you can post here your half-marry time and tell us at what paces you are planning which intervals. I will have a look and respond. This board needs more %CV calculations :)

Man you suck. You are probably a big part of why a lot of people don't visit this forum anymore. I was loving this thread reminding me of the old days of LR, then you pop up. You have no idea what you are talking about. As usual. I have zero idea as other posters have said what Daniels vdot has anything to do with hitting these sub threshold intervals. Daniels is so far away from this discussion. You are always so arrogant, always caught out lying. There are other posters in this thread who know 100 times more than you, yet still admit they don't know everything. You literally know nothing, you are like a parrot who repeats what he has heard once a lifetime ago, yet you pretend like you actually have a clue. You are light years behind the main protagonists in this thread. Maybe you are just jealous. Or stupid. Or both. I don't know. I hope this doesn't distract others from the fact this is an all time classic thread, HOF worthy for hobby joggers.

Thank you for this! My MP is 7:38 so good to know that in off-season training having these will keep my fitness up even if I'm time-constrained. Thanks to all who posted, except JS.

It doesn't help that people like you always starts to arguing with him. The best would be to ignore him, but for some reason you can't stay away from meaningless babble and then he gets what he wants: attention.

I have spoken to several top Swedish coaches like Ulf Friberg and Per Syn erman, and they all confirm that he is a legitimate psycho case.

Sirpoc, have you ever seen the "Training Lactate Pulse-Rate" table by Peter Jansen?

Very interesting. Has HR mapping for 4.0/3.0/2.5/2.0/1.0 MMOL

Well, I guess hobby joggers are more interested to know about smart training methods when it comes to effective threshold training that don`t need costly blood sample measuring. I never lie here and just contribute with my long experience of proper training that my over 50 years experience and professional knowings verifies.That our experiences don`t match is just refreshing to the thread and makes it more interesting.

Ps! As you mentioned, people used to be here avoid it , not because of my and others experience of course, more for the reason to risk be called lyers, dumb ,stupid and so on of anonymous lesser knowledge. Try to stay on topic in threads going forward without offending participants and you will contribute to LRC will be a better running social media again. Thank you!

What rests do you guys do? My rests are 1/5th previous rep. Is this right? Too little. When Ive read Ingebrigtsen stuff it has said 1/3 or something like that. Is it better to do 1/3 then maybe can do more reps?

No I haven't. Do you have a link? I see there's a book from a quick Google search. Would be interested to see this for sure.

No I haven't. Do you have a link? I see there's a book from a quick Google search. Would be interested to see this for sure.