I don’t know what the most optimal way to train is, but this is currently what I’m doing and testing. This might not work for you, but happy to chat more if you have any questions.

Training

Norwegian method

• VO2 max
  • 5x1k, 3min recovery (~5:50 pace)
  • 5x1.2k, 3min recovery (~6:00 pace)
• LT1 to LT2 (2.5 - 3.5 mmol) -
  • 3x10min, 60s rest (~7:05 pace)
  • 5x6min, 60s rest (~6:55 pace)
  • 10x3min, 60s rest (~6:50 pace)
  • 25x70s, 30s rest (~6:45 pace)
• Long Run
  • 16 miles at MP (~7:15 pace)

Fueling (Carbs)

• 80g/hour for MP
• Hypoglycemia - do not eat before runs, unless 10 minutes before