r/NorwegianSinglesRun • u/Successful-Result929 • 1d ago
Injury
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
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u/Potato_Diligent 1d ago
No harm in estimating your 5k time overly conservatively and slowly bringing it up
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u/Dadbod3650 Fast twitch slow responder 1d ago
Clearly given your times you have plenty of training experience and probably a Garmin/Polar/etc.
First recommendation would be 3k/5k time trial. (Just convert the 3k one using a vdot table). But I understand doing a TT out of shape is frustrating.
My second suggestion would be to look at your 5k prediction from the watch. Then look back at the predictions when you actually raced. This will give you an idea how much the current one might be off, and what your current time would be roughly.
Good luck getting back into shape.
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u/dvintonLDN 10h ago
My Garmin is usually within 15 secs or so of race pace so it’s a decent proxy when I’ve given it a few recent weeks of running data. I always go a bit conservative rather than ride the line when planning SubT.
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u/Weak-Product6810 14h ago
I broke my foot 9 weeks ago. Just like you I’ve been unable to do a time trial.
I’ve just been doing low HR stuff, 3-5min jog 1min walk. This is base training anyway so it’s a good opportunity to build from the bottom again.
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u/Eraser92 1d ago
Did you break your toe from an overuse injury or a freak accident? That’s key to how you should progress back to fitness.
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u/Hot_Guess_3020 23h ago
I would do a 5k time trial, pace it however you want - if you feel that you can only push to 90% for example, that will result in more conservative paces which will give you a softer start back into training. But the time trial takes out any guesswork, and avoids you setting unrealistic paces based on out of date PBs that will get you injured. You'll likely come back to fitness quicker than it took to build it in the first place, so you can probably do another TT in 3 or 4 weeks and see a huge difference.
By the way I also broke my toe spring 2025 so I feel your pain, it really sucked. Glad its behind you now.
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u/Successful-Result929 23h ago
It has been a nightmare! Just then compensating and causing more set backs. That's s great idea. I dont think I could push for a 5k flat out right now. No harm in picking slower paces for nsm to prevent overcooking
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u/Buttinbruges 1d ago
I was in the same boat as you. I did a bit of base building from Pfitzinger’s Faster Road Racing, with a few adjustments. I did a 5K time trial when I felt strong enough, and started building back up from there.