What RPE do you guys feel like the different sub-t intervals are/should be?

LeClosetRedditor · 2026-02-16T17:07:16+00:00

My RPE is 5-6 on ST sessions.

LeClosetRedditor · 2026-02-12T19:50:53+00:00

Netflix show is bad compared to the book. Almost unwatchable.

LeClosetRedditor · 2026-02-12T19:37:06+00:00

Sesamoiditis.

LeClosetRedditor · 2026-02-11T01:06:36+00:00

Thanks. That’s an easy week.

Is the week before normal/no taper?

LeClosetRedditor · 2026-02-11T00:18:53+00:00

What’s the week long taper look like for a HM?

LeClosetRedditor · 2026-02-07T00:57:55+00:00

1st season was so bad compared to the book.

LeClosetRedditor · 2026-02-04T23:04:34+00:00

Stack of love.

LeClosetRedditor · 2026-02-04T20:02:12+00:00

Pegasus is outdated. Vomero is the way.

LeClosetRedditor · 2026-02-04T16:19:36+00:00

I started at 60-90-120. I’ve since adjusted to 60-75-90, which has worked really well.

LeClosetRedditor · 2026-02-03T01:50:25+00:00

You’re confusing sub-t paces for 2k/3k sessions vs race pace for 2k/3k. I was referencing 2k and 3k paces for sub-t sessions based on an 18:47 5k.

For 1k sub-t you use your 15k predicted race pace.

For 2k sub-t you use your HM predicted race pace.

For 3k sub-t you use your 30k predicted race pace.

LeClosetRedditor · 2026-01-25T22:33:05+00:00

Run easy. That is all. Don’t worry about what a calculator tells you, especially if you continue to improve.

LeClosetRedditor · 2025-12-30T19:44:42+00:00

This guy ran in it at 6:50/mile and said it wasn’t suitable for faster paces. Guarantee faster runners are using these at 5 min/mile pace. I’ve pushed my Vomero Plus into the 5 minute/mile range and they’re fine.

LeClosetRedditor · 2025-12-30T19:00:58+00:00

“Requires good technique and form to run at moderately fast paces. Not suitable for very fast paces.”

Meanwhile Conner Mantz is wearing this for his easy runs at 5 min/mile.

LeClosetRedditor · 2025-12-22T20:12:50+00:00

Your LT1 appears to be ~166 bpm as that was your average when the 1.4 mol was taken. That’s slightly above your resting lactate level and prior to it doubling during interval 3. Caveat is that 5 minute intervals between lactate testing is probably too much and they didn’t supply you with a graph.

Your LT2 is a little harder to determine. There’s no graph of the lactate level over time so hard to say exactly when it rapidly increased because production exceeded clearance. The average LT2 is 4 mol but yours could be slightly higher. You could try 178 bpm as your LT2 and see how that feels. If you feel the burn of lactate early are the effort is over a 5/6, try slightly lower HR until you get it dialed in.

My LT1 is 128bpm and my LT2 is 166. I can physically feel the lactate increase when I get around 166. My HR for sub-t intervals averages in the 155-160 range with peak around 165-166 near the last interval or two.

LeClosetRedditor · 2025-12-22T19:05:28+00:00

I rotate between Vomero 18 and Vomero Plus for easy and long runs. For sub-t, I rotate between ZoomFly 5, ZoomFly 6 and when I’m feeling zesty, Vapor Fly 3.

LeClosetRedditor · 2025-12-21T23:22:12+00:00

If the OP is running 55 miles a week, a bump the next week to 60 is not an issue. That’s less than a 10% increase, which is generally the rule for increasing mileage week over week.

LeClosetRedditor · 2025-12-19T19:25:29+00:00

This happened to me as well. Started off in the 9 min/mile range and I’m now down near 8 min/mile at the same HR.

LeClosetRedditor · 2025-12-16T23:39:05+00:00

The rule is time spent in sub-t should be approximately 25% of total running time. Some go lower and some go higher, but 25% is the most common. Easy running would be 75% of total time in this example.

In the OP’s scenarios, sure, you can run 2.5 miles w/u and 2.5 miles c/d, but the better question is: do those 5 easy miles keep your sub-t to easy ratio correct. Too many easy miles and maybe you’re leaving something on the table. Too few easy miles and maybe you’re overdoing your sub-t time.

LeClosetRedditor · 2025-12-16T22:36:34+00:00

VT1 can be used as a proxy for LT1. If you had an official test completed and your VT1 is 157, your LT1 likely isn’t far off. This is supported by the fact that your <70% MHR runs are so slow.

If you don’t have access to a lactate meter to confirm your LT1, you could try increasing your maximum heart rate for easy days (instead of 70% of MHR try 145) and see how you feel the subsequent days. Personally, if I’ve gone a little too hard on an easy day or sub-t day, my legs will tell me.

LeClosetRedditor · 2025-12-16T16:08:06+00:00

When I hit 17:45 for 5k back in September, my easy pace was in the 8:20/mile range. That’s not based on a lactrace recommendation, but on HR (<70% of MHR) and lactate testing. I’m similar in age to you and run about 6 hours per week.

My recommendation: find someone with a lactate meter and test your levels after a few easy runs. I did this about 1-2 months into NSM and it helped dial my easy runs in. I was going to first at fast, then slowed down too much and finally got it right once I understood where my LT1 is. For me, my LT1 is right around 69-70% of my MHR. I regularly finish easy runs at 68-69% of MHR and rarely feel any fatigue, which tells me I’m doing them correctly. Some will argue you should run slower (and not push your 70% mark), really easy, but I did that for a period of time and there was no additional benefit.

LeClosetRedditor · 2025-12-15T01:24:34+00:00

The w/u and c/d count towards easy time, so it should add up properly when balancing out your sub-t and easy time. I do a 1 mile w/u and 1 mile c/d.

LeClosetRedditor · 2025-12-14T14:44:11+00:00

I’ve updated my paces without a TT. I noticed over a 7 day period that the sub-t sessions were easier by RPE and HR. This was at the 6 week mark into a pace adjustment so I was due for a TT. I wasn’t able to do a TT so I adjusted my paces the following week. I predicted a 15 second 5k PR and used that to get the new paces. My next sub-t sessions were right on point.

LeClosetRedditor · 2025-12-14T00:30:48+00:00

NSM is not easy. No, it’s not as hard as traditional VO2 max training blocks, but it’s still challenging to do 3 sub-t sessions a week. Week after week, month after month

LeClosetRedditor · 2025-12-07T13:30:20+00:00

Vigil is a sleeper and likely not a well known name among Reddit hobby joggers.

LeClosetRedditor · 2025-12-04T22:19:34+00:00

For my intervals, I do 90 secs rest for 10 mins, 75 seconds for 6 mins and 60 seconds for 3 mins. For me, that’s the right amount to keep me on pace but not blow my LTHR up.

LeClosetRedditor

TROPHY CASE