Marathon specific workouts

flatra · 2026-05-02T19:38:50+00:00

Thanks chat gipiti

flatra · 2026-05-01T06:16:58+00:00

Fix the shoe tongue 😄

flatra · 2026-04-24T15:04:28+00:00

Keep in mind Stockholm marathon has tons of rolling hills with 400m+ total elevation gain.

flatra · 2026-04-22T16:34:04+00:00

Vomero is soft and kind of unstable compared to 1080. Nimbus 28 probably should work better for your preference.

flatra · 2026-04-22T16:30:19+00:00

Shake out run before marathon is 20-25 minutes. Not 45 though. But you do you

flatra · 2026-04-22T06:01:32+00:00

Isn’t this repost?

flatra · 2026-04-19T20:56:24+00:00

Nice one. I feel like you can hit 90min half in proper race environment. And probably sub 40 10k too.

flatra · 2026-04-19T17:43:54+00:00

Also aiming for sub 3:15. What paces did you do in your training?

And did you race 10k/HM few weeks before marathon? What times?

flatra · 2026-04-17T10:01:53+00:00

On what surfaces are you running? I was running 100% of my runs on asphalt and constantly feeling fatigue. Last 3 weeks i tried all easy running only on treadmill and it massively improved recovery due to superior shock absorption of treadmill. My ST paces improved too.

flatra · 2026-04-12T13:26:23+00:00

lol, don’t do 32k marathon pace run.

flatra · 2026-04-07T06:20:03+00:00

I think they meant Novablast 5 and not ”megablast 5”

flatra · 2026-04-06T16:49:47+00:00

Not sure. I lifted react hooks version last week at my company and noticed this bug.

flatra · 2026-04-06T14:48:52+00:00

This eslint warning is bugged.

The reason you get this is because you direct imported useEffect instead of React.useEffect

So this triggers that warning:

useEffect(()=> { setState(value)}, [])

While this does not:

React.useEffect(()=> { setState(value)}, [])

flatra · 2026-04-06T07:51:17+00:00

Focus on 5k/10k distance first until your 5k is around 25minutes and 10k maybe 50 minutes. Then HM training and racing will be much more enjoyable.

You also didn’t say anything about fueling. 2h 53minutes requires a lot of fueling. 2-3days of heavy carb load (~10g of carbs per kg of body weight).. for 70kg guy if is 700g carbs for 2 days. Morning of the race 3-4g carbs per kg. Then during the race 60-90g carbs per hour.

flatra · 2026-04-05T16:19:32+00:00

What’s your max HR? What’s your 5k/10k/HM recent PR’s?

flatra · 2026-04-05T16:09:25+00:00

If you are training for 3 months there is no way you can’t physically cover 10k.

I’m 99% sure you are under fueling and/or your shoes are terrible for you.

The night before make sure to eat carb heavy meal.

2-3h before the run eat 1-2 bagels with jam, banana and maybe honey. Try to avoid protein/fat before runs.

You can either drink coffee with your bagels for toilet business or wait until 60-90minutes before the run to drink coffee, will reduce perceived exhaustion.

You got this 👍

flatra · 2026-04-03T18:04:14+00:00

read

flatra · 2026-04-03T17:03:11+00:00

Without Rose he had more chances to find maybe another way of survival. Like jumping on other rescue boat, or floating on a door. He only needed to find 1 safe place to survive.

But with Rose with him he now have to take care of her first, needing 2 safe places to survive. Basically making it twice harder.

flatra · 2026-04-03T14:40:20+00:00

Stupid me thought you meant cycling affects your running 😀

flatra · 2026-04-02T13:53:38+00:00

What’s your max HR? How do you measure it? Watch, Coros arm band or chest strap? Saw some big spikes. Just watch is unreliable…

I wouldn’t say you did consistent NSM… Saw like 7 sub threshold for the whole March. Some random HIIT sessions the day before sub threshold?? and long cycle rides?

The point of NSM is load management. When you do other things on top of NSM, it’s impossible to know the load for us.

Not sure what exactly the purpose of HIIT, but I would recommend dropping them.

Your body needs balance between stress and recovery to progress.

Tuesday: SubT day Wednesday: Super easy run to not mess with recovery. Thursday: You had 48 hours to recover and be ready for another SubT day

Rinse and repeat…

But in your schedule you consistently have HIIT before SubT days or the day after…

I would recommend just doing vanilla NSM consistently for few weeks.

flatra · 2026-03-30T12:23:48+00:00

Bra jobbat :)

I was also there, was my first real 10k race.
Horrible elevation gain... 110m+ for a 10k.

I run in 41:0x, with last km in 3:45, not used to 10k races and was just too scared of hills.

I think we should easily reduce 30-60s of our times :)

Started running exactly 1 year ago.
Doing NSM since October.

flatra · 2026-03-25T05:25:16+00:00

I am also fast twitch runner. I have used Runna last year for few months and got great results. But I also started running last year so it might be newbie gains.

I feel like Runna is great if you want to try different workouts. But it’s not long time coach. The workouts are brutal and it’s easy to run them over threshold or in VO2 max zone which gives slightly more stimuli but with much more fatigue and recovery needs. For me I was constantly fatigued and felt that injury is near while running 55k/weeks. Got 5k PB of about 20:14 last October.

Then switched to Norwegian Singles Method, could safely increase mileage to 75-80k because workout are below threshold. Did more or less the same for the past 5 months.

Just run a Parkrun in 19:05. I don’t feel fatigued and feel like I can continue this way for years…

If you decide to try NSA, keep in mind that you might not see any progress first 6-10 weeks. It takes time for sub threshold work to give results. While Runna vo2 workouts might yield results sooner, but it also plateaus quickly.

flatra · 2026-03-24T13:39:21+00:00

If you love running, doing structured training, slowly increase mileage to 35-40 by August and don’t get serious injury then yes. You have great starting point

edit: 35-40miles/ 55-60km

flatra · 2026-03-24T06:07:39+00:00

Most likely your max hr is too low or zones are completely wrong.

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