MÉTODO NORUEGO EN SUDÁFRICA 🇳🇴🇿🇦 - Ismanon

Aug 13, 2025

Intro

This is a quick summary of MÉTODO NORUEGO EN SUDÁFRICA 🇳🇴🇿🇦 from Ismanon. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Double‑threshold (Norwegian) method: two threshold sessions per day – a morning session at first‑threshold intensity and an afternoon session at second‑threshold intensity.
Morning workout: 4 km easy warm‑up (≈5:43 / km), then 3 × 2 km intervals aiming for 2‑3 mmol lactate (≈3:18–3:24 / km, HR 155‑164 bpm). Recovery jogs of 1‑1.5 min between repeats.
Afternoon workout: 6 × 1 km intervals on a 400 m grass track, targeting the second threshold (2‑3 mmol lactate). Pace around 3:13‑3:18 / km, 1 min recovery between repeats.
Environment tips: Run on grass (softer than tartan, helps prevent injuries). Altitude ~1300 m; adjust effort if wind or terrain changes.
Practical tips: Use a slow warm‑up to gently raise core temperature, monitor lactate or heart‑rate to stay in the target zone, finish with a very easy 1 km cooldown (often barefoot). Adjust paces in the Pacing app to match your own fitness.

Workout Example

Morning (First Threshold)

Warm‑up: 4 km easy (≈5:43 / km).
3 × 2 km repeats
- Aim for lactate 2‑3 mmol.
- Target pace 3:18‑3:24 / km (HR ~155‑164 bpm).
- Recovery: 1‑1.5 min jog.
Cool‑down: 1 km easy, optional barefoot.

Afternoon (Second Threshold)

Warm‑up: 2 km easy.
6 × 1 km repeats on 400 m grass track
- Target lactate 2‑3 mmol.
- Target pace ~3:13‑3:18 / km.
- Recovery: 1 min jog.
Cool‑down: 1 km easy.

Closing Note

Give the Norwegian double‑threshold day a try—adjust the paces to your own level in the Pacing app, enjoy the grass‑track feel, and keep building your endurance. Happy running!