Norwegian Double-Threshold Day

Workout - Norwegian Double-Threshold Day

• 15min @ 7'00''/km
• 3 lots of:
  • 2.0km @ 5'30''/km
  • 1min 30s rest
• 10min @ 8'30''/km
• 300min rest
• 15min @ 7'00''/km
• 6 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 15min @ 8'30''/km

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Intro

A breakdown of “MÉTODO NORUEGO EN SUDÁFRICA” from Ismanon. A compelling training session. The structure is below so you can run it yourself. Watch the full video for context and coaching cues.

Key points

• Double-threshold (Norwegian) method: two threshold sessions per day, morning at first threshold and afternoon at second threshold.
• Morning workout: 4 km easy warm-up (about 5:43/km), then 3 x 2 km intervals aiming for 2-3 mmol lactate (about 3:18-3:24/km, HR 155-164 bpm). Recovery jogs of 1-1.5 min between repeats.
• Afternoon workout: 6 x 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.
• Environment: grass cushions more than tartan and lowers injury risk. At about 1300 m elevation, wind and slope will shift perceived effort.
• Practical tips: a gradual warm-up lifts core temperature without spiking HR. Track lactate or HR to stay in your target window. Finish with a 1 km cool-down (barefoot if you like). Use the Pacing app to dial in speeds.

Workout example

Morning (first threshold)

1. Warm-up: 4 km easy (about 5:43/km).
2. 3 x 2 km repeats:
   • Lactate 2-3 mmol.
   • Pace 3:18-3:24/km (HR around 155-164 bpm).
   • Recovery: 1-1.5 min jog.
3. Cool-down: 1 km easy, optional barefoot.

Afternoon (second threshold)

1. Warm-up: 2 km easy.
2. 6 x 1 km repeats on 400 m grass track:
   • Lactate 2-3 mmol.
   • Pace about 3:13-3:18/km.
   • Recovery: 1 min jog.
3. Cool-down: 1 km easy.

Closing note

Try this Norwegian double-threshold session. Scale the paces to your fitness in the Pacing app and use the grass surface.

References

• MÉTODO NORUEGO EN SUDÁFRICA 🇳🇴🇿🇦 - YouTube (YouTube Video)