THIS TRAINING METHOD IS BLOWING UP Thanks To ONE MAN - The FOD Runner

Aug 13, 2025

Intro This is a quick summary of THIS TRAINING METHOD IS BLOWING UP Thanks To ONE MAN from The FOD Runner. 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

The single‑threshold (Norwegian) method focuses on building aerobic strength with one threshold session per week and easy runs the rest of the time.
Easy runs stay below 70 % of max heart rate – essentially “very easy” to maximise recovery.
No strides, hill repeats, or goal‑pace work; the load is controlled and progressive.
Training is week‑in‑week‑out with no traditional training blocks – you simply keep the pattern steady and taper only when a race approaches.

Workout example (all distances are in miles unless you prefer km)

Monday – Easy run (30‑45 min) @ <70 % max HR
Tuesday – Threshold session (e.g., 3‑4 reps of 8‑10 min at lactate‑threshold pace, 2‑3 min easy jog between reps)
Wednesday – Easy run (30‑45 min) @ <70 % max HR
Thursday – Threshold session (same format as Tuesday, can vary rep length)
Friday – Easy run (30‑45 min) @ <70 % max HR
Saturday – Threshold session (shorter reps if you’re newer, e.g., 5 × 5 min)
Sunday – Long easy run (60‑90 min) @ very relaxed pace

Tips to apply right now

Keep easy runs truly easy – aim for a conversational effort and never let heart rate exceed 70 %.
Adjust the number and length of threshold reps based on how you feel; shorter reps = faster pace, longer reps = slower, more aerobic.
Track your weekly mileage and heart‑rate zones in the Pacing app so you can personalize the paces to your own fitness.

Closing note Give the single‑threshold week a try, tweak the rep lengths to match your current fitness, and let the Pacing app help you fine‑tune the effort. You’ll build a solid aerobic base without the burnout of high‑intensity blocks – happy running! 🚀