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RunThreshold

Norwegian Double Threshold Day

AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half

Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version under the steps.
Time
≈1h13
Hard
≈43:17
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Elite · scaled option below
Inspired by
Ingebrigtsen brothers

What we typed

Morning session only. 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

Run only the morning session, as 4 × 2 km — or split the day into 3 × 2 km AM and 10 × 400 m PM.

Build the scaled version in Forge

About this session

The story

The 'Norwegian method', made famous by the Ingebrigtsen brothers, uses double-threshold days: two threshold interval sessions in one day, with the intensity kept in a narrow band (originally by measuring blood lactate). This page carries the morning session; pair it with the Norwegian 25 × 400 in the afternoon.

What it trains

A lot of threshold volume in one day while keeping each session easy enough to recover from.

Who it's for

High-volume runners who already run twice a day. Everyone else: do one half, not both.

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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