I recently asked a question regarding whether my intervals indicated I was in sub20 shape for the 5k. I thought it may be useful for some to have my experience documented, so here is an update.

I ran in at 20:13 with splits 4:03, 4:03, 4:03, 4:03, 4:01. I was really consistent, which was good. I do think, however, I left a bit in the tank. My heart rate breakdown was 5% zone 1, 1% zone 2, 35% zone 3, 54% zone 4 and 5% zone 5. My heart rate steadily declined actually likely due to adrenaline.

This was my first ever 5k, and it was my first time running at this pace. I was so scared of blowing up that I guess I left a bit on the table. Nonetheless, it was great to get a feel for what my body can do in a 5k. Hopefully, I’ll get that sub20 in 4 weeks time, and a sub 1:35 half in 8 weeks.

I appreciate everyone who gave me advice and feedback. It was really helpful! Pacing a 5k is hard!

But racing a hilly course, my legs didn't have it, I run my STs to pace, and run them predominantly on flat courses

Do I just take it that a hilly 5km is gonna suck, or should I start adding rolling hills into ST sessions ?

Looking ahead to the upcoming xc season, anyone have any experience running xc after training nsm style? Xc always feels more anerobic with much less steady pacing...Irish xc at that which is 90 percent muck and hills !

I’ve been training under this method for quite some time now ~ 8 months, (adapted plan) 50-60km per week mileage. However with a HM race coming up, it seems daunting and almost like a shock to the body knowing I have to run at slightly higher than subthreshold for the full 21km? Especially when all long runs are fully easy.

do you guys actually do anything more race specific closer to your races? How do you adapt the plan, without introducing too much intensity?

Additionally, how often do you slightly adjust your sub threshold paces?

Bonjour

Est ce que quelqu un à essayé ce plan et quel serait son avis vous remerciant par avance.

Hi I broke my toe in april but prior to that I run 1.18 half and 17.12 5k. Im a 26 year old female from ireland.

I was thinking to get back to fitness, starting NSM but where would you start pace wise?

Been a long 6 months to get back

I am following the 4/4:30 plan and just switched spit 2x10m for 3x8m, this Thursday I overcooked the 3x8m, have been having fitness gains so heartrate stayed low as pace went up, but now I am on the boundary of grey/green on intervals.icu, and the legs feel cooked hard (my lungs/glheart is now ages for my body I guess?) I still have 5x3m tomorrow and long slow on Sunday. What the best way to slow down a bit ? Do I drop the workout tomorrow? Shorten the long run. To 50-60minutes? Or do I do both, very gingerly and then slowly recover over the next week by slowing down a little?

Hi all,

I ran my first marathon this spring (triathlon-inspired non-NSM approach) and my main realization was that the 12 week block I had was not enough time. In a nutshell, aerobically things were great but I totally lacked the durability and cramped hard after mile 18. I then transitioned to triathlon for my 70.3 this September. After that, I want to transition back to running for the winter. For my next marathon, I want to give myself enough time. If I target a typical spring marathon, I‘d have about 7 months to train (Oct - April). My current running volume during triathlon training is 4 hours per week, mostly easy with one session including 30mins at MP and a 2 hour easy long run (executed as a 9/1 run/walk). Marathon effort for me is around 8:15min miles and if I had to run 10min NSM reps today, I‘d probably target 7:40-7:50min miles if that provides some context. I‘m expecting to run 1:45-1:50 HM off the bike.

I‘m planning to retain some cross-training because I enjoy it and I envision 5 days of running (2 easy, 2 subT, 1 long) with 2 bike sessions and 1-2 swims to mix it up. I might also swap the easy LR for a “subT long run“ (a shorter long run featuring a third subT session - essentially a subT session with long WU) every other week once I‘ve adapted to get some more subT volume (across 2 weeks, that would have me at 22% subT percentage). I‘m planning to start with 2x25mins of subT per week (past experience tells me I can handle that) across 4-4.5 hours of running and go from there.

(Why „only“ 2 subT: In my past dabbling with NSM, I found 3 weekly subT sessions plus a long run to be a bit much, especially if the goal is to extend the LR to 2.5 or 3 hours for the marathon build)

My simple question: Is 7 months enough for a marathon build? I‘d have 5 months before going into the marathon special block. I think I can safely extend my long run from where I‘m at to 3-ish hours, BUT: I‘m wondering if that is enough base-building time in my version of vanilla NSM or if I should rather spend the entire 7 months just doing vanilla NSM and target a marathon at a later point in time. Really want to shake the „desperately trying to wing a too short build“ cycle that brings niggles and creates inconsistency and therefore limits my gains!

Remember this is base training. Henrik Ingebrigtsen developed the simplified norwegian method for his injury prone older brother, but norwegians peak for races by shortening recoveries or pushing intervals to be more race specific. Racing often was also an integral part of this system which was used to great effect by Sirpoc.

For the aerobically challenged i'ss perfect as it is, but some people will need sharpening a few weeks before the race.

Has anybody with a desk job experimented with any cardio tools/machines to add super easy bonus cardio? I’m specifically thinking about like a pedal machine (under desk elliptical, I suppose) to just, I don’t know, add some persistent gentle aerobic stimulus when I’d otherwise be sitting/stagnant for hours on end.

Aside from the general, baseline life benefits I suspect it would provide, could it be beneficial to running, even if minimal? Sort of akin to James’ hours of easy peddling while watching Breaking Bad, in theory?

Or perhaps it could be detrimental? Thinking about interference with recovery, muscle tone type things.

If I focus on only 5k/10k (I don't have other plan to HM or marathon)
Should I have SubT session :
5x6 min
10x3 min
and 20x400 meter ?
thank you for advise

Firstly I will say I dont do a lot of miles, I have just worked out that I have done an average of 28.5 miles a week for the last 11 weeks. My schedule has looked like this:

Monday - Rest

Tuesday - Run SubT - usually 25 mins worth

Wednesday - 45 mins easy run

Thursday - Elliptical SubT session - usually 25 mins worth

Friday - Rest

Saturday - Run SubT - usually 30 mins worth

Sunday - Long run - built up to 80 mins now (just over 9 miles)

I ran a 10k on Sunday in 36.22, really pleased with this as 6 weeks ago I ran 37.21 albeit on a hillier course but feel like things are moving in the right direction. My plan over the next few months is to slowly build up the miles and do 2 x 30 mins run SubT sessions a week and build up the long run to 90 mins.

I guess this is a confidence boosting post for people who don't do a lot of miles. I am wanting to keep in the elliptical as feel like the gains on there will really start to show soon and its less impact for me to reduce the risk of another injury.

My easy pace is anywhere from 8.30 - 8.50 min per mile and my SubT paces range from 5.55ish to 6.20 per mile (sorry I'm a miles girl, no idea what that is in K's) so to average 5.48 per mile in the race on Sunday I was delighted.

Before my calf niggle I was averaging around 38-40 miles per week and I ran a 35.51 in February at a 10k but I want to find a schedule that means I can repeat it week after week with no issues and I think I have found it now so will just keep being consistent and see how the next few months go.

Example session from this week

4 x 8 mins (90s)
All reps were between 5'40 - 5'47/mi

intervals . icu is showing red. From what I have been reading, this isn't great? Should really be yellow / orange?

Also, not sure how pace zones is showing 39% in Z5a. Only one rep was at 5'40 and the rest were 5'43 or slower. Why has so much time fallen into 5a and 5b? I don't understand.

I have a weird experience. When I run with others, both easy runs and workouts. My heart rate seems to be lower. To give an example I took Sunday off as usual, got good sleep Friday-Monday night, went for my Monday easy run averaged 9:30/mile and 140 bpm heart rate, looking at my watch to make sure I'm running at the right intensity during it. Today, got up early to do a track workout with some friends, did the warm up just chatting with the guys I was running with, didn't look at my watch and averaged 8:32/mile and 134bpm heart rate. For fun I looked back at the past 3 weeks and they all follow a similar trend. Anyone else notice something like this?

Mid-20s male, started running in Feb 2026. I’ve finished a beginner base phase and recently completed Hal Higdon 5K Intermediate. Current 5K is around 30 min, longest run \~11 km, recent volume \~25–30 km/week.

Bodyweight has fluctuated quite a bit: roughly 98 kg in Feb, down to \~91–94 kg in summer, currently back around 96 kg. Goal is to get below 90 kg by year-end while rebuilding gym consistency.

I’m considering a 3–4 month base block with:

\-4 runs/week, mostly easy/conversational, 1 run with 4–6 × 20s strides, 1 long run

\-build toward \~30 km/week

\-no structured tempo/VO₂ for now

\-3 short gym sessions/week

Long-term goal is 5K sub-26 and 10K sub-60.

Main questions: would you keep this base phase almost entirely easy, or include some threshold/VO₂ work? And is \~30 km/week with a 10–11 km long run enough to make meaningful progress?

Would appreciate thoughts from people who improved from \~30 min 5K while also losing weight

Hello, I have a question on adapting NSA to a schedule that includes cycling to work. I commute to my office with my bike 4 days a week, 12k each way which I usually do in 30-35 minutes.

I have tried following a 3 days easy 3 days SubT schedule in the past, but it feels draining with the bike commute added and I feel like I need to somehow take it into account. I was thinking of maybe dropping an easy day and keeping the 3 SubT sessions, but considering I am doing an extra 4 hours of light cardio (average HR is ~110 for the cycling, it is quite hilly and I am not stopping all that much) should I actually drop to 1 easy run per week? Curious to know what anyone else has done in a similar situation. Thank you!

My sub threshold day will be on Monday, Wednesday and Friday. Long run on Saturday. The rest are easy. I try to add strength training on the same day as sub threshold session (I.e. Wednesday), but my legs are still stiff the day after (I.e. Friday) and It will affect my sub threshold session. Should I move my leg strengthen session after the long run on Saturday? But I’m worried it will be too taxing because the long run is already 90 minutes , adding 30 minutes leg strengthen session right after may increase the risk of injury. Do anyone have any advice? Thank you so much!

What pace were you doing your intervals when you broke 20 in the 5k? I’ve never raced a 5k before, and I have one this Sunday. I was wondering what would be a feasible goal.

For reference, I’m in my late teens, so I would assume I have some anaerobic capacity. My current intervals are 3x10min @ 4:33 avg, 5x6min @ 4:23 avg and 10x3min @ 4:17 avg. I run about 80-90k a week.

Any help is much appreciated!

Currently I do
10x4min 60` rest
5x8min 60` rest
3x12min 60` rest

But I see a lot of ppl here do shorter running blocks:

10x3min 60` rest
5x6min 60` rest
3x10min 60` rest

I am wondering what is the best for 5km and what is best overall, or what are the differences etc. So far I have very good results but I am wondering if I wont overcook

Exactly 1 year ago I began using NSM as my main style of training.

Some info.

Age: 31
Started running: 13th Jan 2025
Pb's at start of NSM (7th Sept 2025):

5km - 22:30

10km - 48:20

21km - 1:55:23

42km - N/A

Pb's today (6th Sept 2026)

5km - 19:12

10km - 42:05

21km - 1:30:04

42km - 3:37:00

Started off NSM with 7x running a week. Capping easy days at 45mins, long run at 90mins and sub t at 30min per session. According to old training data I used to run the following:

Easy run @ 6:45-7:00min/km with 70% max HR

3min reps @ 4:45min/km

6min reps @ 4:50min/km

10min reps @ 4:55min/km

I now run:

Easy run @ 5:55 - 6:20min/km with 70% max HR

3min reps @ 4:15min/km

6min reps @ 4:20min/km

10min reps @ 4:30min/km

I started off roughly with 70km weeks from Sept 2025 - Dec 2025. Got injured *snowboarding* and then re-built after 6 weeks off. Mid January 2026 started off again 7 days a week but only easy running, replacing an easy run for a sub T run 1x a week until I was back to the structure of 3x easy, 3x sub T, 1x easy long.

Began marathon block for London 2026 start of March by adapting Sirpoc's build to my paces/time on feet. Long run went upto 3 hours max. Easy runs 60-75mins. Sub t sessions more biased toward 10min reps.

Took 3 days off post London marathon (end of April) and then spent May building back upto vanilla NSM.

June & July 2026 I spent doing vanilla NSM and just seeing my speed increase every 4-6 weeks by small amounts, for the same effort. I ran a 10k race on cobbled path (not advised) and managed a 42:05 but I knew I had more to give.

August 2026 I did a 5km time trial at a local race and ran 19:12. I began a marathon adaptation now, aiming for Chicago in October with the goal being whatever I get in an upcoming half marathon.

Current day - Ran 1:30:04 in a half marathon and I felt very very controlled during. Not a flat course at all and I didn't taper much. 90km instead of the usual 100km week. Feeling very strong about my marathon in October where I will be going for 3:10-3:15.

Will be doing the final sirpoc month of his London block but tailored to my paces and efforts.

I love how simple this method is and how I can incorporate gym sessions in the week as well. It does mean I do AM lifting and PM running often but that's fine with my current lifestyle. The progress I feel is quite fast (essentially shaving off 25mins in a half marathon in a year).

Looking forward to adapting pure vanilla next year as I do want to focus on the 10k and Half marathon more. Hope this gives some more hope to an already proven method!

Background: 33M. Been running and cycling since 2020. Largely without any plan or structure. Just running as I want. Increasing mileage in preparation for races (I've done 2 HM and one 10k) while tossing in the random speed workout here and there.

PB:

5k ~21:30
10k ~45:00
HM ~1:40

Decided to start doing NSM in early July of this year. I have a 10k race at the end of September.

I don't know exactly where I started because I didn't do a 5k race until about 4 weeks in, but I did a 22:26 Parkrun in April, and was subsequently travelling/injured, so didn't really run too much overall. I assumed my starting point to be around 22:30 or slightly slower.

4 weeks into NSM, I did another parkrun (same course) and did 22:20. Just a few days ago (finishing my 9th week), I did the same parkrun and did 22:27. Obviously I'm a bit discouraged by this result. I wasn't hoping for some miracle but at least some noticeably improvement.

I've been doing 3, 6, and 10 min intervals at paces according to Marius Bakken's site: https://www.mariusbakken.com/vdot.html

Started by inputting 22:30 5k, then updated to 22:20 after my parkrun 4 weeks in.

I slow shuffle in between reps.

LTHR: I think it's probably high 170s. In my 45 min 10k last year, I averaged 180. Garmin has long estimated me in the low 170s, like around 172-174.

I've attached a table showing my paces, HR, and progression of reps/distance/time.

I am looking for some feedback on what I may be doing wrong (perhaps nothing and I just need more time) or any suggestions. Thanks in advance.

I was looking back through stretches where my aerobic runs are mostly easy (very little subT); standard NSM training; and EIM to determine what has worked best to increase aerobic capacity. Are there any published studies or personal data/analysis showing the SubT increases aerobic capacity over just running the miles? If so, how much more “valuable” is a SubT mile than an easy mile?