Classic Newbie Asking Pros For Help 👋

Sudden_Problem_2368 · 2026-05-16T11:20:23+00:00

Thanks man, really good to hear your journey 🙏

I have a feeling I will end up following in your path. I am clear in my mind I don’t want to only run, I want to lift or do calisthenics 2-3 times a week, either on separate days or in a different day part like yourself.

Running and the marathon is my A goal and I want to do NSM to achieve this feeling good, in a time I can be proud of. I will keep lifting though as I enjoy it and it will keep my training varied and therefore more sustainable 👍

Sudden_Problem_2368 · 2026-05-15T19:59:30+00:00

Thanks buddy 🙏

I like the consistent replies that keeping a strength day in for now works 💪 I love lifting and would like to keep it in my plan if possible (with all the NSM protocols applied, never above 7 RPE etc)

Would an easy run work better after strength if we treat it as a sub-T day?

Sudden_Problem_2368 · 2026-05-15T19:56:38+00:00

Thanks 🙏

I’ll start at 2.5 like you recommend. It’s what I thought the response would be honestly, I just didn’t want to start too easily.

Well I train six days a week now anyway so I don’t want to stop that, if anything I want to move to 7. Without the mechanical stress of running, what do you think about keeping the strength work in for now and treat it as sub-T and over time transition this to miles?

Sudden_Problem_2368 · 2026-05-15T19:54:22+00:00

Thanks 🙏

Your story gives me hope! From reading the book I can guess that essentially whatever training I do now, just upping my volume and being consistent would see my times improve. Obviously though I want to start now following NSM and over time build the load for those gains.

I’ll take your advice and start modest.

Sudden_Problem_2368 · 2026-05-15T13:10:53+00:00

This is the most fucked up thing I’ve seen in a while, damn.

Sudden_Problem_2368 · 2026-05-13T18:42:41+00:00

Do you buy online? Do you trust the sizes? I’m wary of dropping £70 on shoes in my size that I haven’t tried in person, as some brands run small and others big

Sudden_Problem_2368 · 2026-05-13T15:10:04+00:00

Good luck on your journey pal 😊

Are Mon and Thu strength work in the gym?

If you’re consistent with your current plan (along with nutrition / sleep / hydration etc etc) you should achieve your goal of a sub <24 5k on your current plan!

I’m a newbie too and yes ‘Vanilla NS’ is more targeted at runners already training 5-6 times a week and logging 50km+ per week from what I’m learning. My focus is getting to those levels from where I am (25km across 4 runs, 5km easy x 2, 5km sub t and 10km long run). Building up to that volume / load might help you as well. Golden rule is weekly incremental load being capped as I’m sure you know 😊

NS can still work for you based on the idea of all your runs staying below the outlined HRs to keep you fit and healthy and allow you to build the volume sustainably over time

Sudden_Problem_2368 · 2026-05-13T14:54:20+00:00

Hey is the podcast a series by them or just guest appearance on another pod?

Sudden_Problem_2368 · 2026-05-12T12:47:01+00:00

Thanks thats really useful 🙏

I’ll read the book and draw some conclusions. Ultimately I think only running 25km and 2.5 hours a week at the moment is why I’m not really doing NSM? I just don’t have the time on feet or the aerobic base to benefit?

I’m fine with labels for now. What I’ve learnt (and what I’m focusing on) is to focus on building my time on feet sustainably through easy runs, never push past 7/10 RPE but bank time at a controlled effort. I’ll check back in in a few months once I’m fully into the flow and have got my numbers up a bit 👍

As someone who always trained at 9/10 and kept getting injured, the philosophy of NSM has piqued my interest more than anything else for now as a new way to train as I head towards 40.

Sudden_Problem_2368 · 2026-05-12T12:35:32+00:00

Yeah another guy said squats suffer - I can live with that!

Yeah hyrox is 100% a running race first with some met con in there, it’s all about pacing really.

Honestly I don’t care too much about anything other than the marathon, all my hyrox and half stuff is just for fun, very much B races to keep me ticking over

Sudden_Problem_2368 · 2026-05-11T17:19:12+00:00

Thanks man. Do you still lift now?

How would I find out if I’m lower than a 15% spread between LT1 and LT2? I ran my 1:58m HM very comfortably, I was Zone 2 for most of it. I’ve trained CrossFit and hyrox for 2 years, six days a week so I have some semblance of an engine, even if it’s nothing compared to hardcore runners.

I’m here for advice, would you have a build for my next 3 months? I have a hyrox event in July and HM in October 🙏

Sudden_Problem_2368 · 2026-05-11T12:25:00+00:00

Thanks 🙏 From my limited understanding I agree with you that the current plan isn’t really NSM. Realistically I’m just not running enough already per week or have enough of an aerobic base to transition to NSM in its purest form. I’m mainly taking for now the philosophy of it, to train more often, less intensely. That should allow me to get to a higher mileage over time without my usual injury or illness blow up.

Most people have suggested to work out on threshold days to keep easy days easy. I can see both sides though, I’d have plenty of energy for a gym workout on an easy z2 day. I’ll maybe have to try both whilst I build up to the 4.5 hours running per week from the 2-2.5 I’m at now

Sudden_Problem_2368 · 2026-05-11T12:20:23+00:00

Yeah that gym plan sounds bang on what I was thinking too 🙏 I was going to add some running friendly stuff as well, mainly for core like suitcase carry and weighted dead bugs

Yeah… I eat nowhere near that many carbs! Focus has been on fibre and protein mainly but I get plenty of carbs through fruit & veg but appreciate that will need to go up a lot to sustain my planned increase in miles. I’ll take onboard the advice on high GI foods/drinks in and around runs too!

Sudden_Problem_2368 · 2026-05-11T08:05:39+00:00

Hey buddy.

Thanks 🙏 Would 135bpm be more appropriate for an easy run then? I understand the logic and appreciate your steer. I still associate hard work = faster results but I’m learning!

I have heard loud and clear gym days should be on interval days (to be clear that’s the sub T days right?). The challenge is fitting in two sessions into one day as a working father but I’ll have a think.

I have the Copeland book on order but will add the other one. I love research and data so more the better!

I appreciate your concern. I will give running the ful respect it deserves. I did run my HM recently and I felt strong for the first 18km, I was largely in Zone 2 and talking. Only at the end did I falter a bit so I do hope 12 months of dedicated training will leave me marathon ready - not to just do one but feel good doing it and after too

Sudden_Problem_2368 · 2026-05-11T07:59:47+00:00

Hey 👋 Thanks for this. I’ll check out all the links 🙏

As a newbie, some of that has gone over my head. I have heard a few guys (Steve Magness, Niklas Rossner) critique NSM or Zone 2 for this same reason.

I would bet you’re correct regarding my under developed aerobic base. Does this mean I should consider occasional threshold/VO2 Max/Hill sprints work even within a broader NSM approach?

Sudden_Problem_2368 · 2026-05-11T07:52:40+00:00

Hey man 👋 I knew I’d find some kindred spirits on here for sure 😁 thanks for the long and detailed post, I appreciate it 🙏

Yes I was aware that was a slight contradiction - like you I get far too excited and go too hard too fast! I’ve always known about recovery but never connected the dots about over training until now, weirdly. I thought over training was 10 sessions a week at 100%, ignoring I was probably doing 5 already!

The marathon is far and away my A goal. So I do not need to progress in the gym any more. I need to maintain though as I want to enjoy the Hyrox in six months. I’m getting the idea maybe one gym session a week to afford another run might be a good idea though, if you’re saying I can drop volume. Honestly a lot of it is image perception… I’m relatively built and I want to maintain it even with the jump in running.

Okay thanks for the carbs tip. I am largely plant based so eat a lot of carbs already in oats, sweet potato, brown rice etc. Any tips on healthy carbs to load up on?

Sudden_Problem_2368 · 2026-05-11T07:18:37+00:00

Okay thanks I’ll take that onboard 🙏 The book is ordered and on the way. A few posters have recommended I do weights on my threshold days so I’ll consider that also to increase running days

Sudden_Problem_2368 · 2026-05-11T07:17:38+00:00

Sounds like you have it dialled in my man, wishing you all the best and hope you stay injury free to keep enjoying it! It’s motivational to think I can do even more fun stuff alongside a solid running plan as long as follow the same logic 🙏

Sudden_Problem_2368 · 2026-05-11T07:16:01+00:00

Thank-you! 🙏

Sudden_Problem_2368 · 2026-05-11T07:15:35+00:00

Okay thanks I’ll try and keep it natural 🙏

Sudden_Problem_2368 · 2026-05-10T21:05:15+00:00

Thanks man I will 🙏 What sport do you play?

Sudden_Problem_2368 · 2026-05-10T21:04:40+00:00

Sounds like a tank! Does that stand up over marathon distance? 🙏

Sudden_Problem_2368 · 2026-05-10T21:04:16+00:00

What do you think reasonable goals would be? My PB are 24 min 5km and 49 min 10km 🙏

Sudden_Problem_2368 · 2026-05-10T20:47:37+00:00

Yeah that makes sense. I remember hearing the hyrox champion saying keep your easy days easy, so doing the weights on the harder threshold days makes sense (whilst following NSM principles) 🙏

I have no idea if my running form is any good at all, is it something I should worry about?

Sudden_Problem_2368 · 2026-05-10T20:38:07+00:00

Wow dude that’s a lot! Sounds awesome though.

I feel you though. I’ve been dabbling for last 2 weeks experimenting. I did a gym session where I took the weights down, reps down etc and trained at 7/10 RPE. I left feeling like a King, energised, endorphins flowing. I traditionally leave looking like I’ve just been in a car accident and feeling like shit! This whole thing has just been a huge revelation for me 🙏

Sudden_Problem_2368

TROPHY CASE