u/Old-Presentation6127

Hello everyone,

I am a fairly beginner runner with about 1 year of past training and just started the NSM style training one month ago. For the past four weeks, I have been able to run 4 hr/week over 6 days with 1 ST for the first week and then two STs for the 3 remaining weeks.

However, I am worried if NSM is the right method for me at this point of my journey or if there are better plans out there for a noob runner like me.

My 5K best is 27:30, threshold pace is 5:40 min/km and my easy runs (<70% Max HR) are at 8:00 min/km (this is extra slow because of my local weather conditions of extreme heat and humidity).

I have combed some posts on this sub and have gone through some of sirpoc84's replies on posts about beginners starting with NSM. The general idea is that NSM is better suited for runners in the 18-25 min 5K range with training frequency of 6-7 runs/week. Although I am able to train 6 days/week easily but my 5K times are slower than ideal for this method (as per some posts/comments).

That being said, in one comment sirpoc84 said that he is not against beginners doing this method because any form of structured training is beneficial at that point. Speaking from personal experience, I've tried plans from Runna and V.O2 last year and their mileage ramp always left me feeling sore and tired, unable to give my best at work and home. But with this semi-NSM style training I've been doing for the past month, I have seen a 4 point increase in my Fitness score on intervals.icu while feeling strong and prepared for training everyday.

Can anyone share their thoughts or experiences on this? For a beginner like me, should I build more base before starting with NSM? If yes, then which training plan/style is better suited for me?

I’m currently running 4 hours per week (over 6 runs) with all easy/zone-2 runs. I have some experience with structured workouts since I’ve completed the Nike Run Club 10K training plan a few times but I want to get into the NSR method now.

However, 4 hours/week over 6 days of running is the most mileage I’ve run since I started this sport 2 years ago.

The advice I’m seeking from this sub is whether at this point I should dive fully into the 4-4.5 hours Gateway Framework as shown in Copeland’s book (3 subT and 3 easy runs) or should I introduce 1 subT workout per week, over the next 3 weeks? I suppose adding the planned runs to my intervals.icu calendar and checking if the projected load is going into the green zone is also a viable option?

Anyone with similar experience or background here? Will be very grateful for any help