Norwegian Double Threshold

Workout - Norwegian Double Threshold

• 10min @ 6'00''/km
• 15min @ 3'35''/km
• 20 lots of:
  • 1min @ 3'00''/km
  • 1min rest
• 10min @ 7'00''/km

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Ben Is Running’s “25 days until BERLIN MARATHON 2024! EEK” is loaded with practical guidance. We’ve pulled out the key ideas so you can test the workout right away. Head to the full video for deeper context and the motivation behind each piece.

Key Points:

• Ben walks through a Norwegian-style threshold framework built around two lactate breakpoints: LT1 (the aerobic threshold at lower intensity) and LT2 (the anaerobic threshold at higher intensity).
• The training strategy focuses on accumulating more volume at LT1 and LT2, which pushes these thresholds to faster speeds—and directly boosts your marathon pace potential.
• He’s dealing with a hip and low-back issue, so he leans on incline treadmill work to spare the joints while still hitting his target heart-rate zones.
• Bike or elliptical sessions replace some of the running volume to maintain training load without pounding.

Workout Example:

1. Warm-up – 5 minutes at an easy effort on the treadmill (optional).
2. LT1 push – 15 minutes at roughly 162 bpm, working at about 3:40–3:35 per kilometer (10–20 seconds slower than marathon pace).
3. LT2 reps – 20 × 1 minute at around 770 bpm, matching roughly 10K effort (about 3:00 per kilometer). Keep rest short between efforts to maintain your heart rate in the LT2 zone.
4. Cool-down – 5 minutes at an easy pace.

Note: Set the treadmill to a 5% grade (higher if it suits you) to reduce load on the hips while still reaching your heart-rate targets.

Closing Note: Take this LT1/LT2 treadmill session out for a spin, and adjust the paces or rep count within the Pacing app to fit where you’re at right now. Stay smart about injury prevention, and watch the full video to hear Ben’s full breakdown and get fired up for race day!

References

• 25 days until BERLIN MARATHON 2024! EEK - YouTube (YouTube Video)