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RunThreshold

Norwegian 5 × 6 min

5 × 6 min at controlled threshold, 1 min rest

Time
1h
Hard
30:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy. 5 × (6 min at controlled threshold effort, 1 min easy). 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
5×6 min

Rep

controlled threshold effort

6 minZ4

Jog

easy

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

4 × 5 minutes with 90 seconds easy.

Build the scaled version in Forge

About this session

The story

Another morning session from the 'Norwegian model' sample week: 5 × 6 minutes at a low, controlled threshold intensity with 1 minute's recovery.

What it trains

Threshold by time rather than distance, so hills, wind and surfaces don't matter.

Who it's for

Runners of any level who want a controlled threshold session off the track.

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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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.