u/Fair_Study_1905

Context - I have been doing Vanilla NSM for 8 months now. Loving the training system.

I am going to move into the marathon block, as detailed in the book, in about 4 weeks. I am not 100% sure what time I will run. For reference I ran a 1:29:45 HM in December 2025. (I am not obsessed with wanting to break 3hrs or anything).

1. • Do you select your marathon training paces solely based on your current fitness after a recent test? If so, how are you calculating your estimated marathon time and training paces, as online calculators provide quite a range of predictions. Then do you just adjust as you go along based on the tests/races within the marathon build?

2. I know Sirpoc emphasises time on feet and the importance of getting up to or near your target time (Capped at 3hrs). Has anyone had success with building up to the 3hr long runs? I was planning on just replicating Sirpoc’s long run distance each weekend, which at my own easy pace would get me up to that 3hr mark at its peak. Obviously all other training days I won’t be replicating his distances, eg the 5k reps will be 16-18min reps for me etc

Any guidance or caveats I should look out for would be appreciated. Or any adjustments to accommodate for that time extended long run.
Thanks

Context, I’ve been on NSM since mid September 2025, so I guess 8 months now. I love the training, I’m getting fitter and faster.

Haven’t had any issues with it at all until my 3k time trial this past weekend.

For reference I run my 10min reps around 4:10/km, 5min reps around 4:05 and 3min reps around 4:00. So I’m never really below 4min km pace, if a workout feels good I might be down at 3:55 pace for the shorter reps

However, I ran my 3k time trial at 3:37/km. Felt great, fastest 3k ever. Didn’t notice any problems during or after the race. (If I’m not mentally prepared for a hard 5k, I’ll run 3k or two miles TTs)

The next morning I woke up and my right hamstring was in bits. Still managed to do my 90min easy run, hamstring didn’t hurt much during it, but was very tight after. The next day I usually run 5-7k easy, but from the first step my hamstring was screaming at me. Managed 4k then just walked home.

First workout was yesterday, again, hamstring not great but a little better. Slowed the pace on the subT reps and just did 4 x 6mins. (Considered not running at all, but the hamstring started to feel a little looser when I started my reps)

So I think I may have avoided an injury. I’ll see how the rest of the week goes

Has anyone else experienced similar? When your time trial paces are so much quicker than your weekly workouts, it seems like my legs are just not prepared for the increase in pace.

Maybe I should start throwing in a Bakken 45/15 workout where I progress to 3:45/km for the last couple of reps for example? Just to keep the legs used to the faster paces? Could even do it once every two weeks.

Any advice welcome