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Running · Hills & climbing

NORWEGIAN 20 × 200 M HILLS

20 × 200 m uphill, jog down

Time · 1 hDifficulty · Difficulty 3 of 5 — HardHard

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.

Sources

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

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.

HOW TO DO IT

  1. 01Warm up 15 minutes easy.
  2. 0210 × 200 m up a moderate hill at a strong, controlled effort (about 3K–5K effort); jog back down.
  3. 03Jog 4 minutes, then repeat the set.
  4. 04Cool down 10 minutes.

SCALED VERSION

One set of 8 × 200 m, or a shorter hill of 100–150 m.

Build the scaled version in Forge →

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 20 × 200 m Hills

20 × 200 m uphill, jog down · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-20x200-hill-sprints

WARMUP15 min

easy

10×Repeat

INTERVAL200 m

uphill; strong controlled 3K–5K effort

RECOVERYOpen

jog back down

RECOVERY4 min

easy jog

10×Repeat

INTERVAL200 m

uphill; strong controlled 3K–5K effort

RECOVERYOpen

jog back down

COOLDOWN10 min

easy

RELATED WORKOUTS

  • RunningHills & climbingDifficulty 2 of 5 — Moderate

    Hill Sprints

    8–10 × 10–12 s maximal uphill sprints, full recovery

    40 minInspired by Renato Canova
    Save Send
  • RunningThresholdDifficulty 4 of 5 — Very hard

    Norwegian 25 × 400

    25 × 400 m at controlled threshold, 30 s rest

    1 h 10Inspired by Ingebrigtsen brothers
    Save Send

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