The Norwegian Threshold
Workout - The Norwegian Threshold
- 15min @ 9'00''/km
- 20s @ 2'00''/km
- 40s rest
- 20s @ 2'00''/km
- 40s rest
- 20s @ 2'00''/km
- 40s rest
- 20s @ 2'00''/km
- 40s rest
- 10min @ 5'30''/km
- 3min rest
- 10min @ 5'30''/km
- 15min @ 9'00''/km
to import the workout after you install it.
Intro: Ismanon’s VIAJO A OSLO! shows how elite athletes structure their training differently. We’ll walk through the core concepts so you can try the approach. Watch the full video for the rest.
Key points:
- The Ingebrigsten brothers control intensity through lactate-threshold work and volume, rather than the intensity-heavy methods many coaches prescribe.
- Their week reflects that: mostly easy-paced runs, with deliberate lactate-threshold or hill sessions for stimulus. For more on this training science, see Mastering Interval Training.
- The idea is to make small gains session by session, working at the threshold where lactate starts to rise sharply, but not beyond.
Workout example:
- Monday: easy run, 60 min at conversational pace.
- Tuesday: double session, two easy runs (30 min each) with a short 5-min lactate-threshold effort in the middle of one.
- Wednesday: lactate-threshold series, 2 x 10 min at your 10k race pace (about 4% slower than 5k pace) with 3 min easy jog between.
- Thursday: easy run, 45 min relaxed.
- Friday: lactate-threshold series, 3 x 8 min at threshold pace, 2 min recovery.
- Saturday: hill repeats, 6 x 60 s uphill (5-6% grade) at hard effort, jog down for recovery.
- Sunday: long run, 90 min to 2 h at a steady, easy pace on flat terrain.
Tip: find your lactate-threshold pace using a calculator or recent race result. A 10K time works best, but you can extrapolate from other distances. As your race times improve, your real threshold becomes clearer. For 5K-specific work, see our breakdown of interval-based speed training. Once you know your target pace, the Pacing app can scale the intervals to your fitness.
Closing note: Drop this Norwegian pattern into your schedule, adapting paces and distances to where you are. Use the Pacing app to fine-tune. Show up consistently and let small gains stack up.
References
- VIAJO A OSLO!🤩😳 - YouTube (YouTube Video)