Hey guys.
I have a 10 day window coming up where I can’t exercise. I’ll be able to walk slowly for maybe an hour a day but I can’t run or cross train or anything above that.
In my head this is a disaster whilst training for NSM. I need someone to tell me it will all be okay 😭 Anybody!?
I’d also like some advice in the 7 days both preceding and following, should I do anything different to accommodate this hiatus?
Thanks 🙏
Hello friends, it is I the newbie and I’m back for more.
I have read the James Copeland book cover to cover. It really is an excellent text and training model. The science stands up and it ‘just makes sense’, if you know what I mean. The book has answered most of my questions, to add to everything you guys helped with in Post #1.
I’m back because I guess through all of this I’ve learned one thing. I’m not really a runner, well even less of one than I thought I was.
Reminder I’m 37 M and I ran a HM in 1:58 last month, my best ever running achievement. I’ve been drawn to NSM as for the last 2 years at CrossFit (and honestly the 20 years before that) I’ve struggled with consistency due to illness and injury. A victim of the classic boom bust cycle. When I’m booming, I go 100% and I inevitably blow up. I have no long distance background, always been short distance or weights. I’ve signed up for a marathon in April 2027 which is my A goal and major motivation!
This has been my training schedule for the last six months.
Mon- Strength work
90 mins, 0 km
Tue- CrossFit Class
60 mins, 0km (often miles racked up on ERGs)
Wed - Threshold Run
45 mins, 10km
Thu - Rest Day
Fri - CrossFit Class
60 mins, 0km
Sat - Easy Run
90 mins, 15km
Sun - Hyrox Class
60 mins, 3km (again more on ERGs)
So I’m training over 5 hours a week. However I’m only running for maybe 2 1/2 hours for 28km or so. Reading the book and reading the posts here, this puts me almost as a non-runner!!
My main question I guess is how do I safely transition from where I am to where I want to go? I read in the book I should wait a month before increasing load. I want to get the 6 day plan, 4 hour gateway plan (3 easy, 3 subT, 1 long) asap but conscious I might blow up again if I do that and is counter intuitive to the plan. How much are my classes worth in terms of fitness? Could I safely start with the 4 hour gateway plan if I drop everything else as I’m technically training 5 now or is the running time paramount?
Thanks 🙏
Hey 👋 So with time on feet and volume being kinda essential to NS, where do we stand on replacing shoes?
I’ve been told I need to replace my runners every 600km-1000km. I generally run in Brooks or ASICS which are hardly cheap.
I know a lot of you guys are running 60km+ weeks, does that mean you’re replacing shoes every 3 months?!
Cheers
Warning, long post. Only insane NSM addicts should continue!
Background. I’ve always been more of a sprinter - 100m, 200m. Played the wing in rugby etc. I am 5’11 and always had a muscular build. Then in my 20s, I lifted heavy, gym bro stuff, for those beach muscles and put on a ton of weight. I then took up bouldering for 5 years and for the last 2, have been into CrossFit. I’m averagely fit, on the stronger side, I can bench 100kg for 5 reps, Deadlift 160kg for 2 reps etc. I recently got into Hyrox and started running more.
Current state of play is M37, Weight 92kg. Job, 2 kids but have a well protected training window daily.
I decided to try a half marathon last month. I trained with more running focus for about 5 months. I managed to run it in 1 hour 58 minutes.
A friend of mine recently ran a marathon in sub 3 hours. Told me all about Sirpoc and NSM. I’ve been obsessed ever since and signed up for a marathon in April 2027. I’m all in. Finding this sub was very exciting! Why did I fall head over heels for NSM?
My whole training life has been about going hard hard hard at 9/10 RPE. Walking around like a complete zombie the rest of the time. Daily DOMS. Thinking if I don’t feel like this, I’m not training hard and making fast progress. Constantly sick due to low immune system. Always getting injured - I picked up shin splints due to adding in way too much mileage in a few weeks and sprinting in VO2 max sessions I wasn’t ready for, training for the HM. Hence, the appeal of NSM for me.
I’d love to hear from you what you think is possible in 12 months, strictly following NSM, based on my background, for my first ever marathon, with very little distance running experience. The twist in the tail is I plan to compete in a hyrox event in January, so plan to keep training in the gym alongside the running for next 6 months, then go all in on marathon from January for 3 months. I’ve quit the CrossFit gym so I can train at 7/10 rather than the mercy of the class. On my gym days I’ve taken out 20% of my weight to stay at that rate of effort.
I am well educated on sleep, nutrition, recovery etc and have high levels of discipline. If the plan says easy run, that’s no problem for me.
Here is my current plan:
Mon - Gym, Push (Squats, Deadlift etc)
Tue - Easy Run, 5km <150 bpm
Wed - Threshold Run - 5 x 6 mins at 5:15, <175 bpm
Thu - Gym, Pull (Pull ups etc)
Fri - Threshold Run - Same as Wed
Sat - Long Run, 10km <150 bpm
Sun - Full Rest Day
- Am I right to increase one of weekly km, long run km and threshold volume by 5-8% every week?
- I’m starting at 20km per week, where do I need to be by April next year?
- How much will being 92kg impact me? At my peak bouldering weight, I dropped to 78kg.
- Can I still lift twice a week and expect results?
- What mistakes can I avoid especially with my history of injuries
- I have good running shoes & a garmin. I plan to buy a chest strap and the book by Sir Poc. Anything else needed?
If anyone asks, my goal is sub 4 marathon. Deep down, I’m wondering if I could go quicker with a year of disciplined work following NSM?
I’d love to hear from you guys, would love to get a long-term convo going with anyone who’s been doing this for a while and if anyone wants to come along the journey with me, I’m planning on a few halves between now and then to monitor progress. Thanks and have a good night 🙏