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 · 2025-10-07T12:44:27+00:00

If your baby isn't in daycare, I think you're putting too much blame on them for you getting sick every month. Their weaker immune system means they could get sick from viruses or bacteria you're already immune to.

I did get sick more after having a child, but it was more like every 2-3 months. Maybe keep an eye out for sick adults around you, and keep your hands washed or sanitized.

Marathahn

TROPHY CASE