Norwegian Method: Threshold Intro

Workout - Norwegian Method: Threshold Intro

• 10min @ 6'30''/km
• 5 lots of:
  • 6min @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Quick Summary

Here’s what we learned from I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance on The Running Channel. It’s well worth watching—we’ve condensed the essentials so you can get out and run this session yourself. Dig into the full video to catch all the nuance.

Key Points

• The Norwegian Method, also known as double‑threshold training, emphasizes sustained efforts just below your LT2 (lactate threshold 2). This approach builds speed‑endurance while keeping fatigue in check.
• LT1 sits around marathon pace; LT2 corresponds to 5‑10 km race speed. Training below LT2 allows your body to handle lactate more efficiently and gradually shift that threshold upward.
• Two threshold sessions in a single day (the double-threshold approach) is common among elite runners, though a single focused session works well for most recreational athletes.
• Effort can be measured with a portable lactate meter, heart‑rate zones, or calculated from a recent 10 km or marathon effort (roughly 10‑15 s/km faster than your goal race pace for LT2).

Workout Example (from the video)

1. Morning Session – 5 × 6‑minute intervals

   • Each 6‑minute effort should match roughly 10 km race intensity—comfortably close to LT2 but not beyond it.
   • Work to maintain steady effort; factor in wind and terrain (figure about 20‑30 s slower per km if conditions aren’t ideal).
   • Between efforts, jog or walk easy for 1 minute to let lactate drop before the next interval.

2. Afternoon Session – 10 × 400 m intervals

   • Hit each 400 m at the same LT2 effort (your 10 km pace), focusing on holding effort rather than chasing a specific time.
   • Rest periods should be short—30‑45 s—to keep lactate elevated without overwhelming the system.

3. Monitoring

   • With a lactate meter on hand, target roughly 4 mmol/L when each interval ends (that’s LT2) and around 2 mmol/L during the short rest (LT1).
   • Without a meter, rely on heart‑rate (near the ceiling of your aerobic zone) or pace math—about 10‑15 s/km quicker than your 10 km race time.

4. Tips

   • Begin conservatively; it’s safer to stay slightly below LT2 than to push too hard and need extended recovery.
   • A single threshold session each week still builds fitness fast if you’re not yet tackling double sessions.
   • Base your target effort on a pace calculator or recent race data.
   • The workout should feel “just sustainable”—you ought to finish each effort knowing you had a bit more left in the tank.

Closing Note

Give the Norwegian double‑threshold model a shot. Start with one threshold workout weekly, dial in effort using your heart‑rate or pace, and tweak things as your fitness climbs. You can tailor interval length and tempo within the Pacing app to match your own data. Get out there and explore what elite athletes know!

References

• I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance - YouTube (YouTube Video)