Running · Threshold
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 below.
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.
Sources
- How the "Norwegian Method" Is Changing Endurance Training — Outside, 2023
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.
HOW TO DO IT
- 01Morning: warm up, 5 × 2 km at controlled threshold effort with 1 minute's rest, cool down.
- 02Afternoon: warm up, 25 × 400 m at controlled threshold effort with 30 seconds' rest, cool down.
- 03Neither session should feel like a race. If you can't talk in short sentences between reps, slow down.
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 →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 Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half · Inspired by Ingebrigtsen brothers. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-double-threshold-day
WARMUP15 min
easy
INTERVAL2.0 km
controlled threshold effort
REST1 min
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
1 h 10Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
1 h 10
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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