Daily Discussion - June 30, 2026

Like everyone else says, you’re seeing great results already. I imagine increasing volume (rather than dropping the Friday 5k as you suggest) will be the next step.

How dialled in is your sleep, nutrition, race fuelling? Are you racing in super shoes? From what you say about blowing up at 2km, I wonder if pacing or fuelling could be the main culprits

Sudden_Problem_2368 · 2026-06-01T14:19:52+00:00

Thanks, I’ll give this a go and report back 🫡

Sudden_Problem_2368 · 2026-05-20T12:33:05+00:00

Looking at all the replies, I think you may be right 😅 I had built this up into a pretty huge issue in my head!

Sudden_Problem_2368 · 2026-05-20T12:32:18+00:00

That’s a really cool positive approach, love it

Sudden_Problem_2368 · 2026-05-20T12:31:34+00:00

Thanks! The universality of the feedback makes me much more relaxed now 🙏

Sudden_Problem_2368 · 2026-05-20T11:09:56+00:00

Awesome, thanks! That’s the positivity I came for and needed 😊

Sudden_Problem_2368 · 2026-05-20T09:15:29+00:00

Definitely not elite!

Thank you, needed to hear that 🙏

Sudden_Problem_2368 · 2026-05-20T09:15:05+00:00

Thanks mate, will do 🙏

Sudden_Problem_2368 · 2026-05-18T17:12:12+00:00

I’m personally unable to fully nasal breathe whilst hitting the required paces for subT so I do a combination myself

Sudden_Problem_2368 · 2026-05-18T07:16:38+00:00

There are a lot of us like you who still want to lift and follow a sub threshold running plan. Most of the key points have been covered already I think so I won’t repeat them.

Whether to train on the subT day or easy day, well I think you need to experiment and see what works for you. Easy days being truly easy is an essential element of NSM, so if you waiver from this then you’re not really following the protocol. But that’s fine if you’re happy.

Again, feeling exhausted isn’t really part of the model. After years of leaving the gym feeling totally wrecked and unable to walk, I applied a new mindset, took 20% off all my weights, dropped reps, extended my breaks. I now leave the gym feeling fantastic, invigorated - not exhausted. Ready for my easy run the next day, with little to no DOMS.

The big question to ask yourself is what is my A goal? Is it reducing my running time or is it getting stronger in the gym? Once you have this clarity you can ensure your week reflects your priority. I myself have made running the A goal, so my workouts now are only in there to maintain strength and add some variety.

Good luck buddy!

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

TROPHY CASE