@caleb_han
So basically the two workouts are: 1. High intensity intervals at ~90% effort (4x4 min best, with stuff like 8x800 or 5x1000 as good options to change things up), 1-2 times a week. 2. Slow, conversational runs the rest of the time. Add neuromuscular exercises like A skips, b skips and high knees to the warm up and a few strides at the end to improve running economy.
@lukemorris111
Your channel is incredible for runners wanting to take a science based approach.
@patrickp5645
Your tips on breathing has helped me to start my run and during my run feeling so much less labouring. I'll integrate more of your tips into my running. Thanks Nicklas.
@Arcey333
As someone who's always "just ran" I never thought about how much mental processing the sport can actually require to perform at a high level. I have a background in XC and Wrestling when I was younger but now that I'm trying to shake the rust off and get moving again, your channel has been extremely helpful in not only progressing but also limiting injury exposure! Thank you for your continued work, I have my eyes set on breaking through a 1:30 HM by next spring!
@grahamstoun
One thing I feel these studies always lack is measuring over extended timeframes, and I think it's the key principle behind the apparent success of the 'Norwegian method'. Yes, in a short cycle (6-8 weeks), of course hard VO2 Max intervals are going to generate a bigger training effect than lower intensity sub-threshold workouts on a per workout basis. But how sustainable are they year round? Bakken's lactate testing showed you can do (arbitrary figures here just for demonstration) 80% of the effort of a hard workout, and still reap 95% of the benefit. So yes, in a like for like comparison, you’re not getting as much of a training effect in a sub-threshold workout as, say, a tough 10 x 400m or whatever. But that extra 5% of training effect of the latter costs an extra 20% in fatigue; it’s not linear. And it accumulates over time. Thus, the significant reduction in fatigue per workout of the 'Norwegian' method allows for a higher volume and frequency of 'quality work', and more quality work over time equals a bigger training effect, while mitigating risk of injury or overtraining. Makes a lot of sense to me. Then throw in the hard VO2 workouts in a calculated prep phase for the icing on the cake.
@ericb7937
Running economy = more weekly milage
@bill2292
You have great videos. Short, to the point, and they have helped me a lot! Thanks
@smilingpossum7644
Started running in the 80’s. Jim Fixx’ book “the complete book of running” was popular as well as Jeff Galloway’s “Book on running” my neighbor and I started running around the block. He was 6’5” 305lbs d1 defensive tackle and I was 6’2” 245 lbs linebacker! Two years later he was at 205 and I was at 170! We ran about 40 miles a week, Best days of my life. Had a heat stroke and quit. 61 now, might try it again.
@KaushikSahoo
Rather than a PowerPoint presentation some demo workouts would have helped.
@brianrasmussen2956
Lovely content Nicklas, good job!
@ID_Kevin
7:46 - Need to start doing this warm up
@cera5456
The thing that helped me the most was Pack Marching (Rucking). Throwing 25kg on the back and then walking/shuffling for a few hours. This, along with a few easy runs and a hard run each week are brilliant. It probably wont get you into the sub-35 min 10km range, but it’s great for daily life and staying on top of the fitness game. I know this is a running channel, but it’s also good to vary your training with some swimming, HIIT, bike etc.
@mikevaldez7684
This method would never work for me primary because even though I am older I have significantly more type IIx fibers than type 1. Additionally, I have a sensitive nervous system than can not sustain a high work load. Consequently, I get my best results from moderate volumes of intense/ threshold, or higher, intervals of 200s, 300s 400s & 800m repeats. Long slow runs do nothing for me other than helping me run long and slow😢
@simonappel1021
Thanks for the great video! Do you mind explaining what effort means for the workouts - especially how I know what 100% are, so that I can calculate what 60, 80 or 90% would then look like?
@BroBromans
Question; I stopped training for 3 weeks. I was training for a sub 20 on the 5km. My record was 20:54 and I plateaued on this. Out of the blue after the 3 week pause I ran a $#$! !!!19:28!!! How is this even scientificly possible? Sometimes it doesn't seem to make sense??? Thank you for this amazing channel!
@grand_pri
Great video. What do you think of hill sprints to build up VO2 max, or would you incorporate hill training into longer easy runs?
@toddlewandowski7366
If you only go very hard or very easy, how do you know what pace to do your races at
@martinrosschou
For me the Easy runs are essential for conditioning my legs (knees mostly) for running in general. That age... By the way, 8:42 sounded funny heheh
@Junkamolejp
With your 7 day training plan example, where and when would you add weight training?
@NicklasRossnerPT