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RunThreshold

Norwegian 5 × 2K

5 × 2 km at controlled threshold, 1 min rest

Time
≈1h13
Hard
≈43:17
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Ingebrigtsen brothers

What we typed

Warm up 15 min easy. 5 × (2 km at controlled threshold effort, 1 min 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
5×2 km

Rep

controlled threshold effort

2 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

3 × 2 km with 90 seconds' rest.

Build the scaled version in Forge

About this session

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.

What it trains

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

Who it's for

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

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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