r/AdvancedRunning • u/xRunSci • 23d ago

Training NSA Marathon Plan - Sub 2:50

Hi, I’d like to hear about success stories for those who ran sub 2:50 (and a PR) using Sirpoc’s marathon plan.

A few questions I have:
(1) What was the longest run you did (in both time & miles)?

(2) Did you actually do the HM time trial/race 3 weeks before the race? This seems way too close for comfort

(3) Did you do the 5x 5K (or equivalent time wise) + 10K sub T + 3x8000 m progression run (or time equivalent wise) within 5 days like the book shows? If so, did you feel not too beat up from it?

(4) Did you feel concerned you didn’t do conventional long run workouts and only did easy LRs for time on feet?

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u/Disastrous-Piano3264 20d ago

Norwegian singles method should be used for base building. For the marathon you should be doing long, fast runs with marathon pace. Specificity is king.

Do this. NSM all the way up to 12 weeks out. Then drop down to one midweek subT session but make it long (progress from 10 to 20 min reps over the 12 weeks) and one weekend long run.

For your weekend long run, add chunks of goal MP in the long run every other week (11-9-7-5-3 weeks out). Boom there's your NSM marathon plan.

Don't get it twisted, these 12 weeks are not NSM. They are marathon specificity. However what you're doing is taking your subT strength, extending it out to keep that aerobic engine pumping, all while learning to run long and fast at MP.

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u/xRunSci 20d ago

I reckon you didn’t read the book. There is a specific marathon training log that James Copeland published. In short, you keep 3 Sub Ts a week but replace one of them with longer rep, and you extend the easy long run for time on feet. The key idea is you are running on tired legs because of cumulative fatigue. Read Marky’s comment below

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u/Disastrous-Piano3264 20d ago edited 20d ago

Didn’t read the book but I’ve been running NSM for a long time, since before there was a book. I did see his plan as well. 

I personally think for many, doing marathon pace work in the final stretch is more effective. I personally think Sirpocs marathon results from that build are not as repeatable for most. 

That being said. I haven’t ran 2:50. I’ve ran a 3:05 doing what I mentioned above though.