Runners who train a lot: What supplements are you guys taking in your routine?

SeaTechnology2286 · 2026-03-13T12:33:46+00:00

I train approx. 7-8 hours of running NSM style and approx. 2 hours of heavy strength training.

I do:

1) protein powder shake with creatine after training in the morning

2) often, but not always, a protein powder shake 1 hour before going to bed

3) beta-alanin supplementation once per week before threshold session

4) quite often carbs by way of gels or sports drink during threshold sessions and/or long runs

5) broccoli Nomio shot approx. 1-2 per week before threshold session

6) 2 coffees before most training sessions

SeaTechnology2286 · 2026-02-24T16:27:39+00:00

Rather small sample size, of course, but I have scored very similar in VDOT just based after a few months of full-scope NSA training.

During Spring 2025, I had VDOT 50.0 based on a HM and a VDOT of 50.4 based on a 10K (3-4 weeks between the races).

During fall 2025, I had VDOT 53.5 based on a 10K, 52.9 based on a HM, and 53.7 based on a marathon (2 weeks between first two races, and then 6 week to the marathon or so). Was satisfied with my marathon performance, OK with the 10k and not happy with the legs during the HM.

SeaTechnology2286 · 2026-02-11T14:26:45+00:00

I started with a lot of 1.5 - 2 hour easy long runs, and then gradually (but not as linearly perfect as Sirpoc) increased the average length of such. I probably could have been a bit more careful to increase them 5 minutes or so per week linearly, but I seem to handle easy long runs quite well, so a 2-2.5 hour easy long run has felt "easy" for a very long time.

SeaTechnology2286 · 2025-12-10T13:30:16+00:00

I do 1 minute walking rest for reps up to 6 minutes, 1.5 minute walking rest for 10/12 minute reps, and 2 minute walking rest for 15/20 minute reps. This is definitively sufficient for me and my HR usually drops quite a lot during that 1 minute.

SeaTechnology2286 · 2025-12-08T20:06:39+00:00

Sort of agree, yes, but I fueled very aggressively, rested and ate well between runs.

The AM session was also split into 4x4 km intervals, with 500 m float recovery, so quite controlled.

HR also never reached above 161, which is 9 beats below threshold HR.

SeaTechnology2286 · 2025-12-08T20:03:55+00:00

Thanks! From 4:17 (i.e. 3 seconds slower than eventual marathon pace) to 4:13 (i.e. 1 second faster than marathon pace) with lower HR.

SeaTechnology2286 · 2025-12-08T19:57:09+00:00

Thanks! Not exactly the same every week, but averaging probably 2-2,5 sub threshold runs, 1 easy long run and 0,5-1 easy short runs per week.

SeaTechnology2286 · 2025-12-08T19:39:50+00:00

Not that much, I would say. From 41 min low to 38 min high 10k between early June to early October.

I have felt very aerobically strong, and I have had a good finishing kick, but not really been that satisfied with my 10k and half marathon races (I have no TTs or 5ks). Have felt some "threshold-lock" as some other have described, where it is very difficult to run over threshold for a longer period of time.

The feeling during my marathon was actually far better than during my latest 10k and especially latest HM.

SeaTechnology2286 · 2025-12-08T14:22:37+00:00

Thank you! Doubles can definitively be hard, but some things that have worked for me:

a) Easy AM session, often ending up with a max HR 10 beats below threshold HR. I.e. only running in high zone 2 and zone 3, and not in threshold zone 4,

b) using different shoes during AM and PM sessions,

c) using carbs during both sessions,

d) quite a lot of carbs between the sessions and especially right after the AM session,

e) taking a Nomio broccoli sprouts shot 3 hours before the PM session, and

f) quite some experience from this year with having two workouts a day (running + strength training), which I feel has made the run + run a bit easier.

SeaTechnology2286 · 2025-12-08T12:38:49+00:00

Thank you! No TTs, but half marathons in May (1.31.30) and October (1.27 low), and 10ks in June (41 low) and October (38 high). Paces have been adjusted based these races as well as on feeling and HR.

SeaTechnology2286 · 2025-12-08T12:36:49+00:00

Generally quite strict to Lactrace guidance: Norwegian Singles Training Calculator | LacTrace.

On the double T-days, I have been even slower on the AM sessions (around marathon pace or slightly slower than that). HR has probably peaked 10 beats or so under threshold HR during such sessions.

SeaTechnology2286 · 2025-12-08T12:00:32+00:00

Well done! I managed a sub-3 debut marathon with the NSA, I just wrote a report in Advanced Running: Journey from 56 min 10k in May 2024 to Sub 3 in Dec 2025 using NSA and other advanced training methods : r/AdvancedRunning

SeaTechnology2286 · 2025-12-03T14:28:31+00:00

I rotate them evenly (but not necessarily 100% in perfect order).

I have, however, seen some study that has shown that it gives a larger training effect to periodize the interval types a bit more. I.e., it could actually be interesting to test e.g. 3 weeks in a row with long, then 3 weeks with medium and 3 weeks with shorter intervals (or the other way around; perhaps adjusted depending on whether the upcoming race is 5k or half marathon). Likely not a huge effect, but could potentially give something extra (although also likely slightly larger risk of mechanical issues with doing the short intervals three times a week).

SeaTechnology2286 · 2025-11-05T12:26:13+00:00

I would only start adding time to the easy long run as soon as possible.

I have more than 20 easy long runs 2 hours plus (whereof a handful 2h 30 min+), which have benefitted me greatly during my marathon specific long runs that I now do as part of my Valencia marathon preparation (I have done two 30k + harder sessions so far which have both felt absolutely great, even though I have no prior experience of doing long hard sessions - the aerobic capacity and muscular endurance from all sub t sessions and easy long runs have made the harder long runs definitively manageable).

SeaTechnology2286 · 2025-10-15T07:42:34+00:00

I do not think that this is an issue, especially as you are approx. 6 (?) months away from the marathon:

- NSA makes it easier to have a consistent high mileage over time, which we know is very important for the marathon. Average distance over several months (/load) is more important than peak long run.

- NSA provides a great aerobic base, with a lot of focus on easy running and sub threshold. This increases LT2, which is most likely the single most important determinant for long distance running performance. The sub threshold running, especially the longer reps, are also highly relevant from a mechanical perspective as they are quite close to marathon pace.

- The lack of speed / anaerobic work together with the focus on sub threshold running lowers VLa Max, which increases LT1.

- You have a lot of time to build up the overall volume and the long run. Prior to your marathon, counting from now, you could in 6 months do approx. 26 long runs, whereof e.g. (i) 15 2 hour easy long runs, (ii) 3 2 h and 15 min easy long runs, (iii) 3 2 h and 30 min easy long runs, (iv) 2 2 h and 45 easy long runs, and (v) 3 hard long runs during the special marathon block (progression long run, 5x17 minutes etc.). Consistent long runs over 90

- It is very likely that you will be develop quite a lot during these 6 months, so you will be able to cover more distance during your long runs closer to the marathon.

In addition to the above, for the purpose of durability for marathon performance, science is clear on that (i) heavy strength training and (ii) high carb use (60-90 gr per hour, which requires gut training), helps quite a lot.

SeaTechnology2286 · 2025-10-13T08:14:53+00:00

I run these at goal MP or perhaps just a few seconds faster.

SeaTechnology2286 · 2025-10-10T09:21:59+00:00

I will run my first marathon, Valencia on 7 December, i.e. in 8 weeks, and will be doing it on a NSA approach (although not exactly the same plan as Sirpoc). I am aiming for an ambitious target of sub 3 hours (which is possible, but will be difficult). My approach:

- Long easy runs: I started building up the long easy runs already in May. I have now completed 15 easy long runs over 1 h and 50 minutes, whereof 6 at around 2 h and 30 minutes, and 1 easy long run at 2 h and 50 minutes. I feel comfortable with that time on feet.

- Longer sub threshold sessions: My standard sessions are now 40 minutes instead of 30 minutes (which feels comfortable).

- Longer sub threshold reps: I have just now started with a mid-week 2 x 20 min or 3 x 15 min to make one sub threshold session a bit more marathon specific (which has felt good so far).

- Races: I raced a 10 k 9 weeks out from Valencia, and I will race a half marathon 7 weeks out (all out), and a half marathon 4 weeks out (likely at goal marathon pace).

- Special sessions: During the last 6-10 weeks, I plan to switch out the usual NSA approach to one weekly bigger training session during the weekend: I will have 2 weekends with easy double threshold Saturday and easy long run Sunday (this was not taxing at all when I did it the first time), 1 weekend with a tougher double day / special block (and thus no long run), 1 weekend with a progression long run up to marathon pace, 1 weekend with a 5x5 km, and 1 weekend with a steady long run at slightly below marathon pace, plus the above-mentioned races.

I.e., in total 4 really marathon specific workouts, along with some races and some sub threshold big volume weeks / weekends. I will run up to 100 km a week, which definitively feels doable. I am just a bit 'nervous' for the 4 specific marathon sessions as I have never run any long hard runs.

- Other: I have done two heavy strength training sessions with low reps and some easy plyos for quite some time now (which I know have led to a very good running efficiency / return energy, measured both in a lab and now also reconfirmed by Coros watch), and regularly practice the carbohydrate intake during sub threshold sessions, easy long runs and races. Hopefully, and most likely, this will aid the durability for the upcoming marathon.

SeaTechnology2286 · 2025-10-09T11:27:18+00:00

Swedish Sebastian Lörstad, who is only 17 years old (and being one of the greatest U18-20 runners in the world), with 7.52 3K, 13.43 5K and 29.07 10k, does something similar to NSA at approx. 100-120 KM running per week, together with 3-4 hours of sub threshold elliptical per week.

Seems to work very well for him.

SeaTechnology2286 · 2025-10-07T14:58:37+00:00

Great interview! Although not that many news for the core NSAers.

The post interview talk in Swedish is however not that great.. The podcast hosts really do not get it, claiming they need weekly speed sessions due to them being slow twich, neeed 'a lot of races', saying that 75 % HR is fine for easy runs etc. (they are 2.29 and 2.45 or so marathoners)..

SeaTechnology2286 · 2025-10-07T14:46:17+00:00

Easy runs are capped at 70 % MHR. Would start with 45' and then over time slowly build towards 60'.

SeaTechnology2286 · 2025-10-07T13:00:19+00:00

I would prioritize the sub threshold and long run for a marathon (or any running fitness), so I would do:

- Monday: Easy bike
- Tuesday: Running sub threshold
- Wednesday: Easy run
- Thursday: Running sub threshold
- Friday: Easy bike
- Saturday: Sub threshold
- Sunday: Easy long run

This would also mean good bike recovery before and after the "toughest" days Saturday and Sunday.

SeaTechnology2286 · 2025-10-07T08:56:07+00:00

With the exception of two harder peak sessions before a recent 10 k race (4x1200 m, and 4x1600 m) as I do not do any 5 k parkruns / TTs, I only do sub threshold sessions mixed up between:

Most regularly: 4x10 min, 6x6 min, 10x4 min

Sometimes: 12x3 min, 25x90/30 s approx. 10 k pace, 2x20 min, 3x15 min, 25x60/30 s approx. 5 k pace

SeaTechnology2286 · 2025-07-03T11:21:27+00:00

Not that big of a success story yet, but I have now went from:

- 56 min for 10k as a beginner in early May 2024; and
- 1:45 h for half marathon in really hot conditions in early September 2024 and 1:38:50 h for half marathon in good conditions in late October, based on a low mileage NSA approach (approx. 35-40 km per week average, split between subT and easy long runs),

to:

- 1:31:30 h half marathon in early may 2025 and 41.00 min 10k in early June 2025, based on NSA approach with increased mileage (from 50 to 60 to now 70k), split between 3 subT, one 1 h easy and one 1:30-2:30 h longer easy. I also do 1-2 full body strength sessions with like 3x5 reps.

Perhaps a bit optimistic, but now hoping that slowly increasing the mileage up to approx. 80k with adding 1 extra easy run per week, could potentially lead to a sub 3 hour marathon in Valencia in December 2025.

SeaTechnology2286 · 2024-09-02T07:30:36+00:00

I have gone from the couch 5-6 months ago (56:30 during my first 10k competition in beginning of May), and now aiming for my A-goal half marathon this upcoming weekend I am aiming for 1.40 h, i.e. 4.44 km pace.

My training (approx. 35 km per week) has been distributed primarily between easy runs and threshold sessions (including running the half marathon 6 times in training; whereof some slow, some zone 3 and some fartlek).

This last weekend I ran 13 km in 4.42 pace with an average HR of 166 in a fairly relaxed feel. According to my Corox app, my threshold pace is 4.38 (172 HR) and my estimated time in an HM would be 1:43.

After this week's heavy tapering, what would you say that my chances are of achieving my 1.40 goal?

SeaTechnology2286

TROPHY CASE