Norwegian Method: Threshold Intro

Workout - Norwegian Method: Threshold Intro

• 10min @ 6'30''/km
• 5 lots of:
  • 6min @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Quick summary

What we learned from I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance on The Running Channel. Worth watching. We’ve condensed the essentials so you can run the session yourself. Watch the full video for nuance.

Key points

• The Norwegian Method, also known as double-threshold training, focuses on sustained efforts just below your LT2 (lactate threshold 2). It builds speed-endurance while keeping fatigue in check.
• LT1 sits around marathon pace. LT2 corresponds to 5-10 km race speed. Training below LT2 helps your body handle lactate more efficiently and gradually shifts that threshold up.
• Two threshold sessions in a single day (the double-threshold approach) is common among elites, though a single focused session works well for most recreational runners.
• Measure effort with a portable lactate meter, heart-rate zones, or pace calculated from a recent 10 km or marathon effort (roughly 10-15 s/km faster than your goal race pace for LT2).

Workout example (from the video)

1. Morning session, 5 × 6-minute intervals

   • Each 6-minute effort at roughly 10 km race intensity. Close to LT2 but not over it.
   • Hold steady effort. Factor in wind and terrain (about 20-30 s slower per km if conditions aren’t ideal).
   • Between efforts, jog or walk easy for 1 minute to let lactate drop.

2. Afternoon session, 10 × 400 m intervals

   • Each 400 m at the same LT2 effort (your 10 km pace). Hold effort, don’t chase a specific time.
   • Rest 30-45 s to keep lactate elevated without overwhelming the system.

3. Monitoring

   • With a lactate meter, target roughly 4 mmol/L at the end of each interval (LT2) and around 2 mmol/L during the short rest (LT1).
   • Without a meter, use heart-rate (near the top of your aerobic zone) or pace math: about 10-15 s/km quicker than your 10 km race time.

4. Tips

   • Start conservatively. Safer to stay slightly below LT2 than push too hard.
   • A single threshold session each week still builds fitness fast.
   • Base target effort on a pace calculator or recent race data.
   • The workout should feel “just sustainable”. You should finish each effort knowing you had a bit more left.

Closing note

Try the Norwegian double-threshold model. Start with one threshold workout weekly, dial in effort by heart-rate or pace, and adjust as fitness builds. The Pacing app handles interval length and tempo against your own data.

References

• I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance - YouTube (YouTube Video)