Has any person here switched from some other training style to the Norwegian approach, whether singles or doubles, and been consistent with it for 3+ months? If so, please report your experience and results.
That should give something to go on.
Yes.
Took my HM time from 1:24:3X (January 2021) to 1:21:3X (October 2023) with torn Vaporfly 1's (only saw the heel cut in half after I crossed the finish line).
Has any person here switched from some other training style to the Norwegian approach, whether singles or doubles, and been consistent with it for 3+ months? If so, please report your experience and results.
That should give something to go on.
Yes. An athlete I coach went from 39:28 to 37:02 10k after 4 months. No doubles.
I'll add my thoughts, for what weight it carries. I went from 39:31 to 36:33 from reading this thread back last summer when it really exploded. I was stuck around 39 for a long, long time. Maybe around 4-5 years. That was variation between different plans, coaches etc. In fact I probably have spent more on coaching and books than everyone in this thread combined! Not that I mind , I love my hobby.
I started off almost in real time of page 1 of this thread. I read a lot of LRC and thought why not, I seem to run around 39-40 no matter what. I just love 10ks. No idea why. Sucker for pain maybe. They hurt.
Anyway, I have stuck pretty much to sirpoc rules. No lactate meter. Just the paces. The only thing I have changed is when Hard2find came along I switched to his document he provided with those paces. It sounded like himself, sirpoc and a few others perhaps worked on this anyway, from reading between the lines and posts here. Yes I have read everything!
Not a lot happened. For at least 5-6 weeks. Then suddenly I noticed the 3x3ks I had been doing, suddenly got quite a bit faster. Then the same just kept happening, every second or third week. That was about it was as simple as that. Now I was very curious about as to how this on earth was possible. I am pretty much doing the same amount of hours , 6-7, as I was before.
Here is where reading the thread helped. A lot. Well reading it a second time. I plugged all my data into the recommended intervals icu from the past to check past training loads. My CTL or fitness, and this is why you should read the thread, has increased and kept increasing in this time. The overall load of training this way with regards to the way previous coaches had me running, by the metrics, is quite a bit more. This is covered quite a bit somewhere in the middle pages. This is why I think a podcast that has been mentioned would be a great idea, to really summarise it. Anyway, there seems to be a clear relation between increasing of load and then overall performance. I think it's as simple as that. The key is you are doing more, probably aerobically, but the way it is managed, is less taxing on the body. So you are effectively increasing your services capacity, which, at hobby jogger level for the majority of people will lead to better performance. The crazy thing is it feels like you are doing less.
I will say, I follow sirpoc on Strava like others. This dude is a machine. The will power he must have to run the same stuff, day in, day out is remarkable. Seeing it myself is really all that keeps me going, as I can see you will improve. But it really, really is not fun. But the feeling I got from such a huge PB made it all worthwhile. I would rather have that in my pocket than feel like a workout hero like before, then be disappointing on race day.
Anyway, I hope maybe that provides some insight. I am no expert! But I am a massive fan of the thread and absolutely thrilled I found it and it has totally, totally changed the way I think about running . It has been hard to adjust. I didn't even own a smart watch until 2 years ago, so I am very much of the old skool!!
I'll add my thoughts, for what weight it carries. I went from 39:31 to 36:33 from reading this thread back last summer when it really exploded. I was stuck around 39 for a long, long time. Maybe around 4-5 years. That was variation between different plans, coaches etc. In fact I probably have spent more on coaching and books than everyone in this thread combined! Not that I mind , I love my hobby.
I started off almost in real time of page 1 of this thread. I read a lot of LRC and thought why not, I seem to run around 39-40 no matter what. I just love 10ks. No idea why. Sucker for pain maybe. They hurt.
Anyway, I have stuck pretty much to sirpoc rules. No lactate meter. Just the paces. The only thing I have changed is when Hard2find came along I switched to his document he provided with those paces. It sounded like himself, sirpoc and a few others perhaps worked on this anyway, from reading between the lines and posts here. Yes I have read everything!
Not a lot happened. For at least 5-6 weeks. Then suddenly I noticed the 3x3ks I had been doing, suddenly got quite a bit faster. Then the same just kept happening, every second or third week. That was about it was as simple as that. Now I was very curious about as to how this on earth was possible. I am pretty much doing the same amount of hours , 6-7, as I was before.
Here is where reading the thread helped. A lot. Well reading it a second time. I plugged all my data into the recommended intervals icu from the past to check past training loads. My CTL or fitness, and this is why you should read the thread, has increased and kept increasing in this time. The overall load of training this way with regards to the way previous coaches had me running, by the metrics, is quite a bit more. This is covered quite a bit somewhere in the middle pages. This is why I think a podcast that has been mentioned would be a great idea, to really summarise it. Anyway, there seems to be a clear relation between increasing of load and then overall performance. I think it's as simple as that. The key is you are doing more, probably aerobically, but the way it is managed, is less taxing on the body. So you are effectively increasing your services capacity, which, at hobby jogger level for the majority of people will lead to better performance. The crazy thing is it feels like you are doing less.
I will say, I follow sirpoc on Strava like others. This dude is a machine. The will power he must have to run the same stuff, day in, day out is remarkable. Seeing it myself is really all that keeps me going, as I can see you will improve. But it really, really is not fun. But the feeling I got from such a huge PB made it all worthwhile. I would rather have that in my pocket than feel like a workout hero like before, then be disappointing on race day.
Anyway, I hope maybe that provides some insight. I am no expert! But I am a massive fan of the thread and absolutely thrilled I found it and it has totally, totally changed the way I think about running . It has been hard to adjust. I didn't even own a smart watch until 2 years ago, so I am very much of the old skool!!
I wonder why the improvement seems to be in the form of breakthroughs for many.
These times are seriously impressive. That is a high standard here in the UK for a 40 year old. Would place you very high even in pretty decent level road races.
However, is this really all there is to it? I don't see how you can go from a stagnated runner around a mid 18 or whatever it is, to running a sub 1:15 half , low 33 and nearly a 16 flat. I just can't put all that together. From reading the thread, it's not as if these are beginners gains, as sirpoc had already built up to get to a mid 18.
Not a troll post guys, genuinely just curious.
You won't get answer, because these guys don't really know what they are doing. They're fumbling around in the dark, trying to explain things they don't understand. Anyone with two brain cells can see this is pretty mediocre training and they are actually handicapping their potential with this new fad of system in training. They are doing it right now, because it's cool. In 1 year the same names will pop up in another thread about how running 16x400 is the key suddenly to their improvement. The whole thread is a Fugazi.
Fumble around in the dark and im sure this idiot has a coaching service you can donate to monthly.
The approach has been explained ad nauseam by many who have done the traditional nonsense and now do something that actually works and yields results
Amazing how sharing training information and experience gets clowns so whiny on this site.
This is training.
Cute DB reference though.
You might want to tone down the ‘glory days back bencher’ vibe if you are going to con ppl into letting you copy and paste into their Training Pesks for cash.
Fumble around in the dark and im sure this idiot has a coaching service you can donate to monthly.
The approach has been explained ad nauseam by many who have done the traditional nonsense and now do something that actually works and yields results
Amazing how sharing training information and experience gets clowns so whiny on this site.
This is training.
Cute DB reference though.
You might want to tone down the ‘glory days back bencher’ vibe if you are going to con ppl into letting you copy and paste into their Training Pesks for cash.
Only clowns in this thread are the usual suspects, yourself included.
I would sum this thread up as "slow runners work out way to get slightly less slow.
Sirpoc to offer coaching soon, I'm sure. Forget Fugazi, more like long con .
Only clowns in this thread are the usual suspects, yourself included.
I would sum this thread up as "slow runners work out way to get slightly less slow.
Sirpoc to offer coaching soon, I'm sure. Forget Fugazi, more like long con .
Consider I just broke 20 for first time ever at my part run this morning here in Netherlands, even if sirpoc is offer coaching I would be first one to sign up. I have follow these methods and love this thread and Strava group. Without, I do not think I would have broke 20. I have been trying for long time now.
Not that I think he is asking for clients, but even if he did. Who cares? I would be first to sign up. I waste a lot of money on much worse coaches I am sure. But I think you have it wrong. He really is just a guy who runs and nothing more.
Fumble around in the dark and im sure this idiot has a coaching service you can donate to monthly.
The approach has been explained ad nauseam by many who have done the traditional nonsense and now do something that actually works and yields results
Amazing how sharing training information and experience gets clowns so whiny on this site.
This is training.
Cute DB reference though.
You might want to tone down the ‘glory days back bencher’ vibe if you are going to con ppl into letting you copy and paste into their Training Pesks for cash.
Only clowns in this thread are the usual suspects, yourself included.
I would sum this thread up as "slow runners work out way to get slightly less slow.
Sirpoc to offer coaching soon, I'm sure. Forget Fugazi, more like long con .
takes a lot to make me cry
now its a long con? funny no ones being sold or asked to do or buy anything
you cant decide which part of your own bitter failures to deploy here obviously. Im sure youre an inspiration to your athletes when you regal them about your illustrious past accomplishments.
sharing knowledge and data and experience and doing the work yourself, yeah, we are the clowns
Has any person here switched from some other training style to the Norwegian approach, whether singles or doubles, and been consistent with it for 3+ months? If so, please report your experience and results.
That should give something to go on.
Yes. An athlete I coach went from 39:28 to 37:02 10k after 4 months. No doubles.
Tell your fairytales at another place. You are a well known scammer here.
Wow, I can't believe I read most of this thread. This is an absolute goldmine. I ran in the mid-3:50s and low 15 minute range for 1500/5000 using the easy interval method a couple of years ago, but after that initial success I started to stagnate pretty badly and haven't improved on those times at all in the last two years despite training just as hard and switching back to a more traditional approach for the last 6-8 months or so. I just can't seem to get past that plateau.
Others in this thread have compared this approach to the EIM but I feel where the EIM falls short is in the lack of recovery days. Doing 6x1k, 10x400, etc day after day, week after week, wears you down but also in my view does not provide an adequate stimulus due to the long recoveries between intervals. This approach, in contrast, provides more stimulus per workout while still being repeatable AND providing adequate recovery. I'm in my 30s and self-coached so I don't really have anything to lose by giving this a shot. Since I am familiar with the concept through EIM of running intervals slower than what you could handle on the day I think the transition should be pretty seamless.
On paces, I will err on the easier/slower side to start as I do come from a middle distance background and in the one half marathon I attempted over the last couple years I blew up horribly at 8 miles and DNFed so I suspect my threshold is pretty weak compared to what you'd expect from my middle distance times. If I feel this approach is worthwhile, I may spring for a lactate meter at some point but to start given my middle distance background I will use the paces that sirpoc provided but will use the predicted pace for the distance one higher (i.e., for "HM pace", I will use "M pace", for "CV" I will use "HM", and so on) until I feel I've adapted to the program.
Wow, I can't believe I read most of this thread. This is an absolute goldmine. I ran in the mid-3:50s and low 15 minute range for 1500/5000 using the easy interval method a couple of years ago, but after that initial success I started to stagnate pretty badly and haven't improved on those times at all in the last two years despite training just as hard and switching back to a more traditional approach for the last 6-8 months or so. I just can't seem to get past that plateau.
Others in this thread have compared this approach to the EIM but I feel where the EIM falls short is in the lack of recovery days. Doing 6x1k, 10x400, etc day after day, week after week, wears you down but also in my view does not provide an adequate stimulus due to the long recoveries between intervals. This approach, in contrast, provides more stimulus per workout while still being repeatable AND providing adequate recovery. I'm in my 30s and self-coached so I don't really have anything to lose by giving this a shot. Since I am familiar with the concept through EIM of running intervals slower than what you could handle on the day I think the transition should be pretty seamless.
On paces, I will err on the easier/slower side to start as I do come from a middle distance background and in the one half marathon I attempted over the last couple years I blew up horribly at 8 miles and DNFed so I suspect my threshold is pretty weak compared to what you'd expect from my middle distance times. If I feel this approach is worthwhile, I may spring for a lactate meter at some point but to start given my middle distance background I will use the paces that sirpoc provided but will use the predicted pace for the distance one higher (i.e., for "HM pace", I will use "M pace", for "CV" I will use "HM", and so on) until I feel I've adapted to the program.
Really good post. I think back it was covered and someone said it was very much like EIM. I have done EIM, but like you say there's not enough in the sessions in terms of overall load. I've learned about CTL from this thread. I personally, think it is a bit vague, but I will say with this method which is repeatable, you can definitely very clearly see a link between increasing your load and getting faster. With the EIM I simply think there wasn't enough in the actual sessions and probably too many of them spread out. I think the 3rd session a week personally is the difference maker in terms of load but also creating a huge aerobic engine in the 3x a week sub threshold appraoch. You only have to see sirpoc results in this thread. He is on the absolute shortest side you can get of a long run but is still in absolute control right up to HM. That is the biggest thing I have taken away from this I guess a long with absolutely no longer worrying about speed work. All the speed sessions in the world won't make you faster if you don't have that aerobic engine. That comes with pushing your threshold up from below.
I would highly recommend you join the Strava group. Follow KI but also sirpoc84. He is very good as responding on there as this thread calms down a bit. There's good activity in the group. But I think this thread will live on, as truly I believe it's the best thread for a hobby jogger in LRC history.
People forget that sirpoc was a near elite Time trial cyclist so has a huge engine. All he has now achieved is retrained that engine to running. Of course the rest of us can be jealous of his engine, but it is no more remarkable than the various other elite sports men/women who upon retirement from sport A become very good at sport B.
Now the key is whether he needed to do it the way he detailed in the thread. Clearly, he believes so and so do a lot of others, or was he about to have a breakthrough anyway and it is just coincidence that he suddenly improved, we will never know...
And then the second unanswerable question is would be have improved further doing a more traditional method. Again, he and lots of others believe not.
Except that he was on a more traditional method (Daniels) and stagnated around 18:5X for 5K, so how is it an unanswerable question?
Great point. I think it can be extrapolated for all runners of all abilities. Even if it's a single day of threshold 3x a week, with 3 EZ days and a long run.
So a 27:xx 5k runner can get get to 24:xx within 10-12 weeks of this, for instance. A 30:xx 5k beginner can get to 26:xx, etc.
I'll add my thoughts, for what weight it carries. I went from 39:31 to 36:33 from reading this thread back last summer when it really exploded. I was stuck around 39 for a long, long time. Maybe around 4-5 years. That was variation between different plans, coaches etc. In fact I probably have spent more on coaching and books than everyone in this thread combined! Not that I mind , I love my hobby.
I started off almost in real time of page 1 of this thread. I read a lot of LRC and thought why not, I seem to run around 39-40 no matter what. I just love 10ks. No idea why. Sucker for pain maybe. They hurt.
Anyway, I have stuck pretty much to sirpoc rules. No lactate meter. Just the paces. The only thing I have changed is when Hard2find came along I switched to his document he provided with those paces. It sounded like himself, sirpoc and a few others perhaps worked on this anyway, from reading between the lines and posts here. Yes I have read everything!
Not a lot happened. For at least 5-6 weeks. Then suddenly I noticed the 3x3ks I had been doing, suddenly got quite a bit faster. Then the same just kept happening, every second or third week. That was about it was as simple as that. Now I was very curious about as to how this on earth was possible. I am pretty much doing the same amount of hours , 6-7, as I was before.
Here is where reading the thread helped. A lot. Well reading it a second time. I plugged all my data into the recommended intervals icu from the past to check past training loads. My CTL or fitness, and this is why you should read the thread, has increased and kept increasing in this time. The overall load of training this way with regards to the way previous coaches had me running, by the metrics, is quite a bit more. This is covered quite a bit somewhere in the middle pages. This is why I think a podcast that has been mentioned would be a great idea, to really summarise it. Anyway, there seems to be a clear relation between increasing of load and then overall performance. I think it's as simple as that. The key is you are doing more, probably aerobically, but the way it is managed, is less taxing on the body. So you are effectively increasing your services capacity, which, at hobby jogger level for the majority of people will lead to better performance. The crazy thing is it feels like you are doing less.
I will say, I follow sirpoc on Strava like others. This dude is a machine. The will power he must have to run the same stuff, day in, day out is remarkable. Seeing it myself is really all that keeps me going, as I can see you will improve. But it really, really is not fun. But the feeling I got from such a huge PB made it all worthwhile. I would rather have that in my pocket than feel like a workout hero like before, then be disappointing on race day.
Anyway, I hope maybe that provides some insight. I am no expert! But I am a massive fan of the thread and absolutely thrilled I found it and it has totally, totally changed the way I think about running . It has been hard to adjust. I didn't even own a smart watch until 2 years ago, so I am very much of the old skool!!
Thank you for this--did you do the threshold stuff for 8-12 weeks, re-test at your new fitness, run the 10k, then re-adjust the threshold paces to your new race times?
I.e. right now I am in 21:xx 5k shape and will do the thresholds based on that CURRENT pace. Then after 8-12 weeks of doing 5x2000, 3x3000, 10x10000 w/EZ runs on other days, re-test 5k and get 20:xx. Then use the thresholds at the 20:xx equivalent on the TMN or JD calculator and do the same thing for another 8-12 weeks?
Thank you for this--did you do the threshold stuff for 8-12 weeks, re-test at your new fitness, run the 10k, then re-adjust the threshold paces to your new race times?
I.e. right now I am in 21:xx 5k shape and will do the thresholds based on that CURRENT pace. Then after 8-12 weeks of doing 5x2000, 3x3000, 10x10000 w/EZ runs on other days, re-test 5k and get 20:xx. Then use the thresholds at the 20:xx equivalent on the TMN or JD calculator and do the same thing for another 8-12 weeks?
I actually messaged sirpoc this on Strava, now they finally added a private message feature. He always seems happy to reply and I asked him this exact question. He said with regards to this, that usually he just waits for a race result to shift his paces , but if he goes a while and feels like he is faster he will shift based on a session like 3*3200 becoming faster for the same RPE or HR per lap. When he's done this, the race result shortly after would usually confirm this anyway. But that the beauty of this system over since he has done this for well over year now is that you become familiar with the performance patterns. I hope that sort of answers your question as I was very curious about this exact thing myself.
I'll add my thoughts, for what weight it carries. I went from 39:31 to 36:33 from reading this thread back last summer when it really exploded. I was stuck around 39 for a long, long time. Maybe around 4-5 years. That was variation between different plans, coaches etc. In fact I probably have spent more on coaching and books than everyone in this thread combined! Not that I mind , I love my hobby.
I started off almost in real time of page 1 of this thread. I read a lot of LRC and thought why not, I seem to run around 39-40 no matter what. I just love 10ks. No idea why. Sucker for pain maybe. They hurt.
Anyway, I have stuck pretty much to sirpoc rules. No lactate meter. Just the paces. The only thing I have changed is when Hard2find came along I switched to his document he provided with those paces. It sounded like himself, sirpoc and a few others perhaps worked on this anyway, from reading between the lines and posts here. Yes I have read everything!
Not a lot happened. For at least 5-6 weeks. Then suddenly I noticed the 3x3ks I had been doing, suddenly got quite a bit faster. Then the same just kept happening, every second or third week. That was about it was as simple as that. Now I was very curious about as to how this on earth was possible. I am pretty much doing the same amount of hours , 6-7, as I was before.
Here is where reading the thread helped. A lot. Well reading it a second time. I plugged all my data into the recommended intervals icu from the past to check past training loads. My CTL or fitness, and this is why you should read the thread, has increased and kept increasing in this time. The overall load of training this way with regards to the way previous coaches had me running, by the metrics, is quite a bit more. This is covered quite a bit somewhere in the middle pages. This is why I think a podcast that has been mentioned would be a great idea, to really summarise it. Anyway, there seems to be a clear relation between increasing of load and then overall performance. I think it's as simple as that. The key is you are doing more, probably aerobically, but the way it is managed, is less taxing on the body. So you are effectively increasing your services capacity, which, at hobby jogger level for the majority of people will lead to better performance. The crazy thing is it feels like you are doing less.
I will say, I follow sirpoc on Strava like others. This dude is a machine. The will power he must have to run the same stuff, day in, day out is remarkable. Seeing it myself is really all that keeps me going, as I can see you will improve. But it really, really is not fun. But the feeling I got from such a huge PB made it all worthwhile. I would rather have that in my pocket than feel like a workout hero like before, then be disappointing on race day.
Anyway, I hope maybe that provides some insight. I am no expert! But I am a massive fan of the thread and absolutely thrilled I found it and it has totally, totally changed the way I think about running . It has been hard to adjust. I didn't even own a smart watch until 2 years ago, so I am very much of the old skool!!
Thank you for this--did you do the threshold stuff for 8-12 weeks, re-test at your new fitness, run the 10k, then re-adjust the threshold paces to your new race times?
I.e. right now I am in 21:xx 5k shape and will do the thresholds based on that CURRENT pace. Then after 8-12 weeks of doing 5x2000, 3x3000, 10x10000 w/EZ runs on other days, re-test 5k and get 20:xx. Then use the thresholds at the 20:xx equivalent on the TMN or JD calculator and do the same thing for another 8-12 weeks?
You almost certainly will improve your 5k time.
If you can run 10k sub threshold 3 times per week, I doubt you would need 8-12 weeks to break 21 mins. Keep the thread posted on your progress.
Thank you for this--did you do the threshold stuff for 8-12 weeks, re-test at your new fitness, run the 10k, then re-adjust the threshold paces to your new race times?
I.e. right now I am in 21:xx 5k shape and will do the thresholds based on that CURRENT pace. Then after 8-12 weeks of doing 5x2000, 3x3000, 10x10000 w/EZ runs on other days, re-test 5k and get 20:xx. Then use the thresholds at the 20:xx equivalent on the TMN or JD calculator and do the same thing for another 8-12 weeks?
There is a problem when the pace is constantly updated, there is an increased risk of injury. Muscles and tendons need more time to adapt. I am not in favor of upgrading as long as you keep improving.
I'll add my thoughts, for what weight it carries. I went from 39:31 to 36:33 from reading this thread back last summer when it really exploded. I was stuck around 39 for a long, long time. Maybe around 4-5 years. That was variation between different plans, coaches etc. In fact I probably have spent more on coaching and books than everyone in this thread combined! Not that I mind , I love my hobby.
I started off almost in real time of page 1 of this thread. I read a lot of LRC and thought why not, I seem to run around 39-40 no matter what. I just love 10ks. No idea why. Sucker for pain maybe. They hurt.
Anyway, I have stuck pretty much to sirpoc rules. No lactate meter. Just the paces. The only thing I have changed is when Hard2find came along I switched to his document he provided with those paces. It sounded like himself, sirpoc and a few others perhaps worked on this anyway, from reading between the lines and posts here. Yes I have read everything!
Not a lot happened. For at least 5-6 weeks. Then suddenly I noticed the 3x3ks I had been doing, suddenly got quite a bit faster. Then the same just kept happening, every second or third week. That was about it was as simple as that. Now I was very curious about as to how this on earth was possible. I am pretty much doing the same amount of hours , 6-7, as I was before.
Here is where reading the thread helped. A lot. Well reading it a second time. I plugged all my data into the recommended intervals icu from the past to check past training loads. My CTL or fitness, and this is why you should read the thread, has increased and kept increasing in this time. The overall load of training this way with regards to the way previous coaches had me running, by the metrics, is quite a bit more. This is covered quite a bit somewhere in the middle pages. This is why I think a podcast that has been mentioned would be a great idea, to really summarise it. Anyway, there seems to be a clear relation between increasing of load and then overall performance. I think it's as simple as that. The key is you are doing more, probably aerobically, but the way it is managed, is less taxing on the body. So you are effectively increasing your services capacity, which, at hobby jogger level for the majority of people will lead to better performance. The crazy thing is it feels like you are doing less.
I will say, I follow sirpoc on Strava like others. This dude is a machine. The will power he must have to run the same stuff, day in, day out is remarkable. Seeing it myself is really all that keeps me going, as I can see you will improve. But it really, really is not fun. But the feeling I got from such a huge PB made it all worthwhile. I would rather have that in my pocket than feel like a workout hero like before, then be disappointing on race day.
Anyway, I hope maybe that provides some insight. I am no expert! But I am a massive fan of the thread and absolutely thrilled I found it and it has totally, totally changed the way I think about running . It has been hard to adjust. I didn't even own a smart watch until 2 years ago, so I am very much of the old skool!!
Thank you for this--did you do the threshold stuff for 8-12 weeks, re-test at your new fitness, run the 10k, then re-adjust the threshold paces to your new race times?
I.e. right now I am in 21:xx 5k shape and will do the thresholds based on that CURRENT pace. Then after 8-12 weeks of doing 5x2000, 3x3000, 10x10000 w/EZ runs on other days, re-test 5k and get 20:xx. Then use the thresholds at the 20:xx equivalent on the TMN or JD calculator and do the same thing for another 8-12 weeks?
Yes, I think this is good (current pace + retest + consider effort since it won’t be the same at the same pace for every workout and it looks like you’re not doing lactate tests). How did you prep for this workout schedule? That is, what has your average weekly mileage been for the couple of months prior to this? Is that all on 5-7 days/week? Have you been doing any other workouts recently, or are you just resuming workouts now? Are you jumping right into 5 x 2000?
(I’m assuming the 10x10000 is a typo for 10x1000, of course … unless you’ve prepped for it with 5x18)
I've been doing 8xk or 5xmile and hoping to run 17:30 soon. That feels about right. Or should I be pushing it to 10xk or 6xmile? Mileage is 30 mpw with 3 slow jogs at 8-9 minute miles.
Reading through the thread again, spoc says early on "it is all about short rest, 60 secs".
Not everyone recovers at the same rate, for various reasons. I'm finding the 60 secs not enough. Not just for recovery, but change music, take a drink etc and 60 secs is gone in a flash. I would prefer longer, and also start again say once hr has dropped to say 110 bpm etc.
Just how important is it to keep the rest this short, for say 4-5 min intervals?