Aaron Toponce ⚛️

If you're looking to improve your #running, the Norwegian approach to sub-threshold training might be worth looking into.

I've read both of these now cover-to-cover and the framework is simple: easy, sub-t, easy, sub-t, easy, sub-t, easy long.

I train by power and keep my CP updated. Unless in a special block, my schedule is:

1. 60' @ < 80% CP
2. 10×3' @ 96-99% CP
3. 60' @ < 80% CP
4. 5×6' @ 94-97% CP
5. 60' @ < 80% CP
6. 3×10' @ 92-95% CP
7. 90-120' @ 80-83% CP

#RunnersOfMastodon

Mar 25 at 3:37pmWeb
Show threadMarvinFreeman3d ago

@atoponce

I have some questions: 1) How long have you been following the NS pattern?: Doesn't it get boring?; 3) Is your running improving?

I'm very curious about this. I've been trying the Easy Interval System by Klaas Lok, which seems quite similar.

#running

Show threadAaron Toponce ⚛️3d ago

@MarvinFreeman

1. I use it when not in a marathon block, so typically about 3-4 months at a time. I started running it explicitly last November.
2. No, it doesn't get boring. I don't know how any one workout is more exciting than another.
3. Indeed! I've slowly been chipping away at my 5K time and should be able to knock out a decent PR in August for a local race.

Show threadisazi3d ago
@atoponce is there one of the two books you can recommend More than the other? I can only find the one on the left in store where I live.
Show threadAaron Toponce ⚛️3d ago

@isazi They're both equally great.

James does a great job describing his background as a time trialing cyclist, sweet spot training, how he applied it to running, and his results after 2-3 years. He outlines the method clearly and provides a framework to build from depending on where you are as a runner.

Marius is a little more theoretical and provides some additional tools to the framework. He also opens up the idea of doubles for the amateur, and encourages it.

Show threadAram Loosman3d ago
@atoponce I also have questions 😃
How precise do you stay in these percentages and/or do you only train on flat ground?
I find it sometimes difficult to get a specific pace / hr range due to terraind and gps fluctuations.
Show threadAaron Toponce ⚛️3d ago
@aramloosman I use my Stryd pod as the source of pace instead of GPS, but I also train by power and let the pace fall where it falls. I train primarily on a paved walking trail that has rolling hills, so power is a better metric to keep the effort. I don't have any problems keeping my effort locked in.