Running · Threshold
NORWEGIAN 25 × 400
25 × 400 m at controlled threshold, 30 s rest
THE STORY
An evening session from the sample week of the 'Norwegian model' — the double-threshold approach whose best-known proponents are the Ingebrigtsen brothers: 25 × 400 m at a controlled threshold intensity with 30 seconds' recovery. It's the model's session, not a documented Jakob Ingebrigtsen workout.
Sources
- How the "Norwegian Method" Is Changing Endurance Training — Outside, 2023
WHAT IT TRAINS
Threshold volume at a quick rhythm: the short reps let you run faster than a tempo while staying under your lactate turn-point.
WHO IT'S FOR
Well-trained 1500 m to 10K runners. Most athletes should start far below 25 reps.
HOW TO DO IT
- 01Warm up 15–20 minutes easy.
- 0225 × 400 m at controlled threshold effort — around 10K effort for most, never a race.
- 03Rest 30 seconds between reps — standing or walking.
- 04Cool down 10 minutes.
SCALED VERSION
12–15 × 400 m with 30–45 seconds' rest.
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 25 × 400
25 × 400 m at controlled threshold, 30 s rest · Inspired by Ingebrigtsen brothers. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-25x400
WARMUP15 min
easy
INTERVAL400 m
controlled threshold effort, about 10K effort
REST30 sec
COOLDOWN10 min
easy
RELATED WORKOUTS
- 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 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - RunningVO2maxDifficulty 4 of 5 — Very hard
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
55 minInspired by Rob de Castella
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