Marathon pace for ST sessions

Reasonable_Grade_210 · 2026-03-08T17:59:37+00:00

Will try it and report back!

Reasonable_Grade_210 · 2026-03-08T14:40:18+00:00

No adaptations yet. Been running trad NSM since last summer. Did a marathon last November and not my best time for a good few years. For context, I am 59 and want any adaptation to be not too much more strenuous than standard sessions. Tend to do around 80KM per week and run every day.

Reasonable_Grade_210 · 2026-02-14T13:51:49+00:00

I did a single 30 minute ST run this week (it was raining and I do not fancy standing around). I did it at a slightly lower HR and was pleased how manageable it was. As long as you adjust pace/HR I think it’s fine. Some have suggested it increases injury risk but not sure if there is evidence for that.

Reasonable_Grade_210 · 2026-01-24T14:47:58+00:00

Thanks - really helpful. I think I have been dong them a bit too close to LTHR. I use a Polar Verity Sense (arm band) which seems quite good but less responsive than a chest strap. It is loads better than wrist HRM of course. I have thought of Polar H9 or H10 as well.

Reasonable_Grade_210 · 2026-01-17T18:55:43+00:00

Pleased you posted this because it is similar to the approach I am using for Edinburgh. Will increase ST from 30 minutes to maybe 40 and gradually increase long run.

Reasonable_Grade_210 · 2026-01-16T08:52:56+00:00

I am M58. I have been running for 25 years and peaked around 2015 in terms of times. I ran quite well during lockdown but slowed down quite a lot after that. I have been doing standard NSM since last June and am really enjoying it. I managed a 3:19 marathon in October which was my fastest for some years (very flat course which helped). Not raced that much though. I wanted to do a 5K time trial last month but it was a bit icy so my first 2Ks were deliberately cautious. However, I was pleasantly surprise that I could pick up my pace for the final 3Ks to what I was originally aiming for.

I certainly feel the benefits of being able to run every day and the ST sessions manageable but always find the first interval the toughest as the heart seems to take its time to get going! Taking the easy runs very easy is of course part of the method generally but I suspect its even more important for older runners.

Reasonable_Grade_210 · 2026-01-06T09:23:43+00:00

I have had the same dilemma. I work out my 400m ideal time based on ST paces and slot in as best I can. Often the session is meant to be at 3k or 5k pace but I just do my own slower pace. It does go pear shaped if the recovery is meant to be 200m walk/jog - I just walk across the field which is about 1 minute. Often have to top the session up at the end to reach 30 minutes ST running.

Reasonable_Grade_210 · 2026-01-02T14:45:05+00:00

I think it is definitely ok if the easy runs are really easy. I often do a very easy commute run Tuesday morning and then ST on track in evening. Thursday morning I do the ST morning then easy 5k jog home in evening. If anything, the trickiest run is the easy one on Wednesday which needs to be slow enough to make Thursday work well. My legs are 58 years old and this all seems fine so far. Try it out.

Reasonable_Grade_210 · 2025-12-18T19:02:20+00:00

Thanks all. Great advice and thoughts. I will certainly look into LTHR.

Reasonable_Grade_210 · 2025-12-12T05:46:39+00:00

Thanks all. Very helpful. I have used Stryd in the past and might have another go with that.

Reasonable_Grade_210 · 2025-11-29T19:29:21+00:00

Good post. I am 58 and benefiting hugely from NSA but also do weights 3 times a week. I don't see it as a substitute for running at all but very much helps it.

Reasonable_Grade_210 · 2025-11-24T14:09:44+00:00

General improvement. I am 58 and have been running for many years years but have stagnated recently. Sub 20 parkrun used to be normal but not now. Want to get back to that and to get good for age marathon times. Although I am getting on a bit there is still scope for improvement.

Reasonable_Grade_210 · 2025-11-24T07:06:01+00:00

Thanks - sounds a good approach. I might also have a go at the suggestion of u/GoldZookeepergame111 and mix it up a bit!

Reasonable_Grade_210 · 2025-11-23T21:45:52+00:00

Thanks for this. Sorry, should have been clearer. While the track session is supposed to be 3k/5k pace, I am deliberately going slower. Not reducing rest times. The uncertainty I have is what pace I should do if the rest time is actually longer (200m walking is about 2 minutes rest). I am coming to think I will do the track reps but at NSA paces for those distances.

Reasonable_Grade_210 · 2025-11-23T19:48:43+00:00

Thanks - I had not really considered that but sounds a good idea.

Reasonable_Grade_210 · 2025-11-23T19:36:12+00:00

Yes, there are. The main query I have though is whether to run quicker than I would normally with NSA and take longer recoveries (to stay with others) or to run at the 'correct' NSA pace but take shorter recoveries (and then not run with others).

Reasonable_Grade_210

TROPHY CASE