SirPoc method aka Norwegian Singles Method
37 watchers
10 Dec
7:37pm, 10 Dec 2025
49,549 posts
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SPR
No worries, it's can be complicated. I started second guessing myself on Lydiard as well but there's a comment on that video that reminded me that McMillan also saw 3/4 pace as per Lydiard as LT1. I wouldn't be surprised if some of the runs were progressive though so getting closer to LT2 but staying below as per this method near the end. I posted this video by McMillan previously as it's very good on understanding threshold. |
10 Dec
10:14pm, 10 Dec 2025
74 posts
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Muddyfunster
paulcook wrote: The focus here ain't quite the same as Norwegians, but I found it interesting talking about the science and particularly what is sub-Threshold efforts and how to calculate / what to use. Especially given some of the previous debate here: https://www.youtube.com/watch?v=mN62pMolx6o Also saw that video and found the explanations clear. Nice to see the reference to Livingston’s Healthy Intelligent Training which was what put me on to this kind of sweet spot approach a decade ago. The section that particularly stood out to me back then was the advice to go moderate on threshold training, that it was hard to judge 10 mile race effort and significantly more fatiguing anyway, and that going around marathon race effort meant you could do it two or three times a week. The advice in the video to tune into the feeling of running your first hour of a marathon when running your subLT sessions is good guidance, assuming you’ve not gone and run a bonkers first hour of a marathon and crashed and burned of course ! |
10 Dec
10:25pm, 10 Dec 2025
5,633 posts
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riggys99
I have downloaded the book. Makes a lot of sense to me. May be the way I go as I think it will work well for me. Did 30 mins continuous sub LT this evening with no knee problems.
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About This Thread
Maintained by Charlesvdw
It is weird that Sirpoc method isn't more popular on Fetch, given that is was created by an Englishman.
Classic SirPoc method/Norwegian Singles Method/sweet spot method is meant for distances from 5k tot HM.
Workouts are
- 3 x 10 min at 30k pace (60 to 120" rest)
- 5 x 6 min at HM pace (60 to 90" rest)
- 10 x 3 min at 10mi pace (60" rest)
+ 4 easy runs, 3 of them about 60 minutes and on Sunday 90 minutes. Very easy, this is an important point. < 65-70% of max HR.
Repeat endlessly.
...
Classic SirPoc method/Norwegian Singles Method/sweet spot method is meant for distances from 5k tot HM.
Workouts are
- 3 x 10 min at 30k pace (60 to 120" rest)
- 5 x 6 min at HM pace (60 to 90" rest)
- 10 x 3 min at 10mi pace (60" rest)
+ 4 easy runs, 3 of them about 60 minutes and on Sunday 90 minutes. Very easy, this is an important point. < 65-70% of max HR.
Repeat endlessly.
...
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