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Running · Threshold

NORWEGIAN 5 × 2K

5 × 2 km at controlled threshold, 1 min rest

Time · 1 h 15Difficulty · Difficulty 4 of 5 — Very hardVery hardInspired by · Ingebrigtsen brothers

THE STORY

A morning session from the sample week of the 'Norwegian model' made famous by the Ingebrigtsen brothers: 5 × 2,000 m at a low, controlled threshold intensity with 1 minute's recovery.

Sources

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

WHAT IT TRAINS

Sustained threshold running with brief rests: ten kilometres of quality without the fatigue of a race-effort tempo.

WHO IT'S FOR

Experienced 5K–half-marathon runners with high weekly volume.

HOW TO DO IT

  1. 01Warm up 15 minutes easy.
  2. 025 × 2 km at controlled threshold effort (a notch easier than a tempo).
  3. 03Rest 1 minute between reps.
  4. 04Cool down 10 minutes.

SCALED VERSION

3 × 2 km with 90 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 5 × 2K

5 × 2 km at controlled threshold, 1 min rest · Inspired by Ingebrigtsen brothers. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-5x2k

WARMUP15 min

easy

5×Repeat

INTERVAL2.0 km

controlled threshold effort

REST1 min

COOLDOWN10 min

easy

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