Weekly Time Load
Hi, im wanting to implement norwegian singles method after reading james copeland book last summer. One thing that stopped me is i start to break down when running over 45km a week. 45km is around 3hr 45 mins a week with one quicker run and the rest is easy + strides. My body is fine at this point now (started running 3 years ago, last year it 30km). But if I was to increase my load to 4 and half hours (going off the book this is the entry point) I’d be looking at about 52.5km a week. I can have a month of working up to 50/55km+ and then my body starts to breakdown with niggles.
So my question is how do I work up to 4 and half hours without getting injured so I can start Norwegian singles? Or can I do it at my current time load and slowly increase it over time? (I’m doing S&C to work on my niggles, 2 months into that)
Easy pace 5:10 km, HR normally around 130/140
10km: 38:50 HM: 1:27