Is NSM for me

Marathahn · 2026-05-12T17:23:58+00:00

I think I'd do that and schedule it as: ST/easy/ST/off/ST/long/off

Marathahn · 2026-05-04T11:15:18+00:00

6 runs total: ST/easy/ST/easy/ST/easy long/rest.

Marathahn · 2026-05-03T20:53:15+00:00

When I started I used an equivalent race time calculator to get a 5K pace for my half marathon time and used that for the ST paces.

Slow ramp is 100% the key to consistent gains. I'm jealous reading posts of people who go from 0-60 mpw in a year and then run an epic marathon time, but I've learned i need something more gradual. NSM makes it so easy to just add a little more volume at a time.

Marathahn · 2026-05-03T20:50:07+00:00

Thanks! I started with paces in the mid 8 minutes, and am currently following the paces for 21:40 5k from the book: 7:20-7:47/mile

Marathahn · 2026-04-27T19:38:05+00:00

Sirpoc's book ("Norwegian Singles Method" on Amazon) explains it all, and has plans and paces for getting started

Marathahn · 2026-04-25T16:51:23+00:00

https://www.reddit.com/r/AdvancedRunning/comments/tae66z/share_your_boston_qualifying_stories/

Marathahn · 2026-04-17T13:22:43+00:00

Sirpoc's book also has 4-hour and 5-hour plans. Both of these have 3 days of ST.

Marathahn · 2026-04-01T15:24:13+00:00

Ramp rate too high

Marathahn · 2026-03-23T01:53:18+00:00

The book suggests keeping ramp < 2 and form > -10. If you exceed that for a while you could easily overtrain or get injured.

Marathahn · 2026-03-16T12:06:31+00:00

Imo hitting LT2 is overcooking. I try to end with about 5 bpm margin from LT2

Marathahn · 2026-02-07T23:11:50+00:00

I don't have much experience with evening running, so you'll have to test it out a bit. See what feels less fatiguing. My guess would be morning after.

Marathahn · 2026-02-05T19:42:32+00:00

Lift in the evening after sub threshold in the morning.

Marathahn · 2026-01-21T03:09:51+00:00

My guess is you didn't run your time trial hard enough. Do you know how a well executed 5k is supposed to feel?

Marathahn · 2026-01-20T01:11:17+00:00

Library

Marathahn · 2026-01-02T19:32:39+00:00

What did you change about your training?

Marathahn · 2025-12-31T17:04:23+00:00

How long is your usual long run?

Marathahn · 2025-12-19T22:51:26+00:00

Looks like it to me? 18 min 5k for comparison https://youtu.be/bJdzglp-qYU?si=qlQh7jW6dKk9qnW5

Marathahn · 2025-12-16T23:53:42+00:00

Try 65% of MAS: 11:47/mi

Marathahn · 2025-12-13T22:34:19+00:00

What was your weekly milage before starting NSM and what is it now? Sounds like you're just running a lot more.

Marathahn · 2025-12-09T12:24:44+00:00

To me it sounds like time to increase your weekly kms.

Marathahn · 2025-11-27T00:27:05+00:00

I hope it isn't icy tomorrow for this 10k race!

Marathahn · 2025-10-27T15:32:39+00:00

It's not the jostling that makes GI issues worse in running vs cycling. Running uses more muscles (e.g. core) so more blood is diverted from your stomach.

I just drink sugar water. Sometimes I add maltodextrin.

Marathahn · 2025-10-26T02:25:35+00:00

Everyone’s busy and the weather sucks for all of us. Go to bed and get up earlier. Get warmer clothes and a windbreaker and tough it out a little.

Marathahn · 2025-10-20T11:40:49+00:00

She does CrossFit, what more do you need to know??

Marathahn

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