RunHills & climbing
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
- ≈1h26
- ≈17:19
- HardDifficulty 3 of 5 — Hard
What we typed
Warm up 15 min easy. 10 × (200 m uphill at strong controlled 3K–5K effort, jog back down). 4 min easy jog. 10 × (200 m uphill at strong controlled 3K–5K effort, jog back down). Cool down 10 min easy.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
easy
Rep
uphill; strong controlled 3K–5K effort
Jog
Back down
Jog
Rep
uphill; strong controlled 3K–5K effort
Jog
Back down
Cool down
easy
Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.
Scaled version
One set of 8 × 200 m, or a shorter hill of 100–150 m.
Build the scaled version in ForgeAbout this session
The story
In the 'Norwegian model' sample week, the one harder non-threshold day carries a session such as 20 × 200 m hill sprints. We run them strong rather than all-out, in two sets.
What it trains
Strength, power and running economy with less pounding than flat speed work.
Who it's for
Middle-distance and 5K runners, and anyone who wants speed with lower injury risk.
Sources
- How the "Norwegian Method" Is Changing Endurance Training — Outside, 2023
This is a game-changer. Have already set up a training plan for my upcoming trail race.
Related workouts
10 × 1 min Hills
10 × 1 min uphill hard, jog back down
Hill Sprints
8–10 × 10–12 s maximal uphill sprints, full recovery
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
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