Advice on week plan to start training Norwegian Singles
hey there, please help me create my first week plan of training Norwegian singles.
I’m 53 years old and started running 6 months ago to prepare for a half marathon in my home town next Monday. I started asking Claude how to train for it and it gave me a training plan very common, with easy runs, moderate and hard intervals from 6 weeks on (it first made me build a base of just easy runs) and a long run. I’m going for a sub 2 hour half, maybe on a good day I can break 1:50. I’ve been training recently in 4 days, with a schedule of:
Monday rest / strength training (45 mins)
Tuesday easy 8kms
Wednesday rest
Thursday tempo run / intervals ~8kms
Friday recovery run 4kms
Saturday rest
Sunday long run (last weeks 17-18k before taper)
I’m excited for race day next Monday, but I think I’m even more excited now to restart training after the race with this new method and go for a marathon in 12 months. In the last couple of weeks I found some podcasts and YouTube videos about NSR, read James’s book and I think it will suit me great as I just want to have the consistency and the slow growth it advocates.
Anyway, I started making a weekly plan based on the vanilla NSM plan for my training load right now, which is 4 to 4.5 hours a week but with a caveat: I need the Saturday off and my long run needs to be on Sunday.
This is where I’m having doubts. James says in the book to ditch an easy day if you go for six days, but from what I read about the placement of training sessions, I should have an easy run right after the long run on Sunday, which will make Monday easy, and then I’d have to stack two sub threshold sessions in two consecutive days. Should I start Monday with quality, or should I stack my ST time in two sessions?
Here’s what I’ve come up with for now:
Monday - easy 35 mins
Tuesday - ST 30 mins
Wednesday - easy 35 mins
Thursday - ST 30 mins
Friday - easy 35 mins
Saturday - rest
Sunday - long run 80mins
( total hours 4.1, ST 24%)
I’d appreciate some feedback from whoever experienced a similar problem and how did you solved it.