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RunThreshold

Norwegian 10 × 1K

10 × 1 km at controlled threshold, ~60 s rest

Time
≈1h18
Hard
≈43:17
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy. 10 × (1 km at controlled threshold effort, about half-marathon effort; 60 s rest). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
10×1 km

Rep

controlled threshold effort; about half-marathon effort

1 kmZ4

Rest

1 minZ1

Cool down

easy

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Threshold effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

6 × 1 km with 60–90 seconds' rest.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. How the "Norwegian Method" Is Changing Endurance Training — Outside, 2023

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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