Half Marathon – NSA Week 4 Mon–Wed · Testing, Adaptation & A Big Update Coming

Week 4 begins with more winter chaos, so once again this episode shows how I’m adapting my plan while keeping the Norwegian Singles Approach consistent, controlled, and repeatable.

Monday:
A 60-minute easy run to start the week, where I joked that this series should be renamed “How I Adapt My Plans to Keep NSA Consistent in Bad Weather.”
This week has a slight schedule shuffle — I’ll follow the plan through Wednesday, but Thursday will be a rest day because on Friday I’m heading to Endurance Peak for a fresh VO₂ and lactate assessment.
My June zones now feel far too easy, which suggests my fitness has improved — so this new test should confirm whether I can train a little harder without pushing past LT2.

Tuesday:
The classic 6 × 6 minutes sub-threshold (90s recovery).
The session went very well, and despite sticking to my heart-rate guidelines, I found myself thinking the effort was “too easy,” which is another indicator that my zones might be outdated.

Wednesday:
Another 60-minute easy run, but done on the gravel path around the rugby field because the frost made the roads too slippery. During the run I revealed that I’m testing a product that was gifted to me — a pair of headphones from a manufacturer who asked for an honest, unpaid review.
I’ll be sharing the full review this Sunday, which should be a great episode for anyone interested in running tech.

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Contact details for Endurance Peak where I get my vo2 and lactate assessment:-
🌐 Website: https://www.endurancepeak.co.uk
📧 Email: info@endurancepeak.co.uk
📷 Instagram: @endurancepeak
📱 Mobile: +44 (0) 7814 963020

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Track Name*.Ready, Steady, Go