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

Here’s a breakdown of MÉTODO NORUEGO EN SUDÁFRICA 🇳🇴🇿🇦 from Ismanon—a compelling training session worth studying. We’ll walk through the structure so you can run it yourself, though the full video offers additional context and coaching cues.

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: Running on grass provides more cushioning than tartan and lowers injury risk. You’re at ~1300 m elevation; wind and slope will shift perceived effort.
• Practical tips: A gradual warm‑up brings core temperature up without spiking heart rate. Track lactate or HR closely to stay locked in your target window. Finish with an easygoing 1 km cool-down (barefoot if you like). Use the Pacing app to dial in speeds that match your current level.

Workout Example

Morning (First Threshold)

1. Warm‑up: 4 km easy (≈5:43 / km).
2. 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.
3. Cool‑down: 1 km easy, optional barefoot.

Afternoon (Second Threshold)

1. Warm‑up: 2 km easy.
2. 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.
3. Cool‑down: 1 km easy.

Closing Note

Test this Norwegian double‑threshold session—scale the paces to fit your fitness in the Pacing app, take advantage of the grass surface, and keep pushing your aerobic ceiling. Enjoy the run!

References

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