Running · Threshold
NORWEGIAN 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
THE STORY
A session from the sample week of the 'Norwegian model', the double-threshold approach whose best-known proponents are the Ingebrigtsen brothers: 10 × 1,000 m at a controlled threshold effort with a minute's recovery.
Sources
- How the "Norwegian Method" Is Changing Endurance Training — Outside, 2023
WHAT IT TRAINS
A large volume of threshold running with little fatigue, so you can do it often.
WHO IT'S FOR
5K to marathon runners who train most days. The key is restraint — every rep should feel repeatable.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 0210 × 1 km at controlled threshold effort — around half-marathon effort, never a race.
- 03Rest about 60 seconds between reps.
- 04Cool down 10 minutes.
SCALED VERSION
6 × 1 km with 60–90 seconds' rest.
Build the scaled version in the Generator →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-10x1k-threshold
WARMUP15 min
easy
INTERVAL1.0 km
controlled threshold effort; about half-marathon effort
REST1 min
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 5 of 5 — Elite
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
1 h 10Inspired by Ingebrigtsen brothersElite · scaled version inside - RunningThresholdDifficulty 3 of 5 — Hard
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
1 h 05Inspired by Jack Daniels
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