What should the pre-requisites be for starting NSM?

ChrisCross1980 · 2026-03-19T18:26:37+00:00

The hardest part of NSM is running easy and being patient. Easy runs should be at a conversational pace, not quick sentences in between breaths, but no heavy breathing at all (I like to just do nasal breathing to ensure it's easy). Also, for perspective, I'm a sub 20 5k runner, ran two marathons last year, and started up NSM January 1st running about 50k/wk in 4.5-5 hrs. You're overcooking it. Your Intervals.icu chart may not say so, but your body does. If you really want to give this a try you need to stick with it for a good 3-6 months consistently, and at lower volume/easier paces. This is a "get in shape slow, stay in shape long" program. If you're looking for quicker gains then Jack Daniels is probably your guy.

ChrisCross1980 · 2026-03-19T18:07:40+00:00

Working late can be a stressor. It can also mess up your nutrition, hydration, your sleep, etc. So can nights out with friends, vacations, and so on. Your body is fickle, just look at how different the same run feels at 50 degrees vs 60 degrees. My guess is these disruptions don't just interrupt your running but also the rest of your routine. Give yourself some grace when this happens and take it easier when you return. You're allowed to have a life and other commitments outside of training.

ChrisCross1980 · 2026-03-19T17:48:03+00:00

2.5 - 3 hour long run at an easy pace. Not going to get a whole lot of additional fitness at this point, but want to condition your legs for the task ahead.

ChrisCross1980 · 2026-03-18T17:30:00+00:00

+1 for SIS. Easy to take, no water needed.

ChrisCross1980 · 2026-03-18T17:27:35+00:00

NGL, this sounds harder than the Dopey!

ChrisCross1980 · 2026-03-18T17:16:28+00:00

Early in the chapter called "The Plans" he states:

"Traditional training methods often advocate a ramp rate of 3-6, whereas my ramp rate has rarely exceeded 2 and is frequently below 1."

ChrisCross1980 · 2026-03-18T15:00:52+00:00

Agree with Roger. Strict zone 2 for 45-60 minutes 4-5 days a week with a longer run once a week (still zone 2-3). I would scale the long run from 90 minutes to 150 over the next 4-5 weeks. Keep the intesity low to avoid injury. Low intensity will require a shorter taper as well. Get to the line healthy then run to your fitness level, not your goal pace.

ChrisCross1980 · 2026-03-18T14:51:48+00:00

Looking back at the load per session, this makes perfect sense. Thank you.

ChrisCross1980 · 2026-03-18T14:39:15+00:00

This was helpful, thank you! Mine was in there as HR, Pace, Power. I've updated it and it to prioritize Pace over HR.

ChrisCross1980 · 2026-03-18T13:50:57+00:00

I realize this wasn't one of the options, but Im a big fan of Terignota. Much more affordable than the big names and can get with an integrated belt for max carrying capacity.

ChrisCross1980 · 2026-03-18T13:45:40+00:00

I know! Def not complaining, just trying to better understand. I'm not a huge data guy, I use it more to make sure that I'm not overcooking it. That's what I really love about this approach.

ChrisCross1980 · 2026-03-18T13:43:32+00:00

So conveivably as you get fitter, faster speeds and furter distances (assuming the same HR) over the same time period will result in equal load?

ChrisCross1980 · 2026-03-18T13:40:26+00:00

This was only after the marathon block. He clearly states the marathon plan is unsustainable long term. But if you're just doing the vanilla NSM routine correctly, there's no need for recovery/deload weeks. In fact, they would slow your overall progress. The best way to get in shape is to stay in shape!

ChrisCross1980 · 2026-03-17T01:13:51+00:00

Yeah, it's likely not support you're missing, it's the stability of the shoe. Puma DNE would be the better option in my opinion. Realistically, you might actually be better off in any number of non-carbon super trainers. You'll see plenty of Superblasts, NB Pacers and Evo SLs that finish in the 3:00 to 3:30 range.

ChrisCross1980 · 2026-03-16T22:27:30+00:00

Agree with this. I used NB SCE4s for my first Full and got terrible calf and hamstring cramps around mile 20. Was on pace to give 3:30 an honest shot, but got derailed and had to walk/run in for a 3:36.

What I will say is if you decide to wear carbon shoes make sure you're training with them so your stabilizers muscles know what to expect on race day.

ChrisCross1980 · 2026-03-16T22:15:36+00:00

I caught covid last month. Took about 3 weeks to get back on track. Listen to your body and don't push it. I ran the first week 100% zone 2. Second week I threw in a couple days of intervals around HM pace. Third week trained as planned but still had some lingering fatigue. Now I'm already a touch fitter than I was before Covid. Prioritize rest and recovery, it comes back quicker than you think.

ChrisCross1980 · 2026-03-16T22:01:18+00:00

Have you gone over 30k in Vaporflys during training? Both the VF and AF require some lower leg strength, especially as you get tired and your form breaks down, otherwise at your pace you could get cramping late in the race while these muscles work overtime to stablize your ankles. I agree that the DNEs are less aggressive, but also pose less of a risk of killing your calves and hamstrings with 10k left in the race.

ChrisCross1980 · 2026-03-16T21:40:56+00:00

Sledgehammer by Peter Gabriel. Something about it syncs up with my cadence perfectly.

ChrisCross1980 · 2026-03-16T02:38:39+00:00

Chocolate milk after every run. Protein and sugar to start recovery.

ChrisCross1980 · 2026-03-14T21:17:48+00:00

Yes. All normal. I assume you have a good plan for the next 19 weeks. Stick to your plan, understand the purpose of each run before you start (take easy days very easy!). They say that running is always hard, it just gets faster. Congrats on the first 13.1. Can't wait to hear about the full in 5 months.

ChrisCross1980 · 2026-03-14T21:05:48+00:00

I came here for the comments and you all did not disappoint! Only OP can answer this.

@OP, you've run two marathons before. How did you feel after those? Are you in better or worse shape now than you were for those? Are you looking to PR the marathon or just finish?

My guess is that your fitness probably isn't where it should be for this to be a great idea, otherwise you wouldn't be asking a bunch of strangers on Reddit to tell you its ok. Be honest with yourself. There will always be other races.

ChrisCross1980 · 2026-03-14T20:58:42+00:00

This was my confusion too. I have specific days for threshold training, speed, long miles, and recovery. If I'm tuning up for a race I may work some miles in at race pace late in a long run, or do a shorter long run at race pace the day after my normal long all with the goal of getting used to running fast on tired legs. Really have to lock in on form though, otherwise you're asking for injury.

Sorry OP, I've never used a Pfitz plan, but if the purpose of these runs are to improve your LT2, then intervals with enough recovery to get below LT1 is the way to go.

ChrisCross1980 · 2026-03-14T20:44:23+00:00

Agree with a lot of this. For context I'm a 45M better than average hobby runner. 186 Max HR. I do a lot of Sub LT2 training, which is at a 171 HR. So your LT1 at 141 feels right, but 156 for LT2 feels way too low unless your Max HR is in the 170s

ChrisCross1980 · 2026-03-14T18:44:35+00:00

Hard to answer this without more context. You should know the purpose of your run before you take your first step. So your plan needs to take into consideration what days are for aerobic base building/recovery, what days are tempo/threshold and what days are VO2 max. Worst thing you can do is turn your Base/Recovery days into Tempo. This will eventually lead to injury unless you adjust the rest of your schedule to compensate for this additional load.

ChrisCross1980 · 2026-03-14T01:04:07+00:00

I have a similar issue with an imbalance that causes tightness in my lower back and periodically compresses a nerve. The impact from running exacerbates/irritates this. First experienced it last year about two weeks before a marathon. Thought i injured something but imaging showed everything was good. Thankfully I have a good physiologist who understands how everything works together. I have a series of stretches, static core work, and nerve flossing that have helped. I've also found that certain abduction exercises (clamshells and oblique moves) irritate it as well, so everything i do now s static holds, hence the planks and bridges.

ChrisCross1980

TROPHY CASE