Table of Contents
The Norwegian method has revolutionized middle and long-distance running, producing world records and Olympic champions like Jakob Ingebrigtsen. At its core, this approach emphasizes high volumes of running at lactate threshold intensity, often performed twice daily. This comprehensive guide breaks down the methodology and shows you how to apply these principles to your own training.
1. What Is the Norwegian Method?
The Norwegian method refers to a training philosophy developed and refined by Norwegian coaches, most notably Marius Bakken, Gjert Ingebrigtsen, and the Norwegian sports science community. While it gained global attention through the Ingebrigtsen family's success, the approach has roots in decades of Scandinavian training research.
Core Principles
1. Threshold Emphasis
High volume of running at lactate threshold (2-4 mmol/L) rather than traditional hard interval training
2. Lactate Monitoring
Regular blood lactate testing to ensure training at precise intensities
3. Double Sessions
Twice-daily threshold workouts to accumulate more quality volume
4. Low Injury Risk
Moderate intensities reduce breakdown compared to VO2max work
Historical Context
Norwegian distance running has a rich history, from Grete Waitz's marathon dominance to today's Ingebrigtsen brothers. The current methodology evolved from several influences:
- Arthur Lydiard's base training: High-volume aerobic development
- Italian school: Threshold-focused training (Renato Canova)
- Scandinavian research: Lactate dynamics and training zones
- East African influences: Volume and consistency
Key Insight
The Norwegian method isn't about training harder - it's about training smarter. By working at precisely controlled intensities, athletes can handle more total quality volume with less risk of overtraining or injury.
2. The Science of Threshold Training
Understanding the physiology behind threshold training reveals why this approach is so effective for developing endurance performance.
What Happens at Lactate Threshold
Lactate threshold (LT) is the exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Training at this intensity produces several key adaptations:
| Adaptation | Mechanism | Performance Benefit |
|---|---|---|
| Increased LT | Enhanced lactate clearance capacity | Higher sustainable pace |
| Mitochondrial biogenesis | More and larger mitochondria | Better aerobic energy production |
| Capillary density | More blood vessels in muscles | Improved O2 delivery |
| Fat oxidation | Enhanced fat-burning enzymes | Glycogen sparing |
| Running economy | Neuromuscular efficiency | Less energy at given pace |
Why Threshold Over VO2max Intervals?
Traditional training emphasizes hard VO2max intervals (95-100% max HR). The Norwegian approach prioritizes threshold work for several reasons:
Volume Tolerance
Athletes can accumulate 60-90+ minutes weekly at threshold vs. 15-25 minutes at VO2max pace without breaking down.
Recovery Demand
Threshold work requires less recovery, allowing more frequent quality sessions.
Injury Prevention
Lower peak forces and less neuromuscular fatigue reduce injury risk.
Specificity
For events 3K-marathon, threshold pace better mimics race demands.
The Lactate Shuttle
Modern research shows lactate is not just a waste product but a valuable fuel source. Training at threshold intensity:
- Improves the muscles' ability to use lactate as fuel
- Enhances lactate transport between muscle fibers
- Increases cardiac lactate uptake (heart uses lactate for energy)
- Develops the brain's ability to use lactate as fuel
3. Double Threshold Training Explained
The signature element of the Norwegian method is performing threshold workouts twice in one day. This approach allows athletes to accumulate more quality volume while keeping each session manageable.
Why Double Sessions?
Consider an athlete who can sustain 40 minutes at threshold in a single session. Their options:
Single Session Approach
- One 40-minute threshold session
- Total quality volume: 40 minutes
- High fatigue by end of session
- Pace may slow as session progresses
Double Session Approach
- Morning: 25-minute threshold session (fresher)
- Evening: 25-minute threshold session (recovered)
- Total quality volume: 50 minutes (+25%)
- Better pace control throughout each session
Typical Double Threshold Day Structure
| Time | Activity | Details |
|---|---|---|
| 6:00 AM | Wake, light breakfast | Coffee, toast, banana |
| 7:00 AM | Morning threshold session | 15-20 min warmup + 20-30 min threshold + cooldown |
| 9:00 AM | Post-run nutrition | Protein + carbs within 30 min |
| Day | Recovery activities | Rest, nap if possible, light activity |
| 3:00 PM | Pre-run meal | Light carb-based meal |
| 5:00 PM | Evening threshold session | 15-20 min warmup + 20-30 min threshold + cooldown |
| 7:00 PM | Post-run nutrition | Recovery meal, protein focus |
| 9:00 PM | Sleep preparation | 8-9 hours sleep critical |
Session Spacing
The recovery window between sessions matters significantly:
- Minimum 6 hours: Bare minimum for glycogen restoration
- Ideal 8-10 hours: Allows near-complete recovery
- Maximum 12+ hours: May be too long, losing training stimulus synergy
4. Lactate-Guided Training
A defining feature of Norwegian training is the use of portable lactate meters to guide intensity. Rather than relying on pace or heart rate alone, athletes regularly test blood lactate during workouts.
Target Lactate Zones
| Zone | Lactate (mmol/L) | Purpose | Feel |
|---|---|---|---|
| Easy/Recovery | <1.5 | Active recovery | Conversational |
| Aerobic | 1.5-2.0 | Base building | Comfortable |
| Threshold Low | 2.0-3.0 | Sustainable work | Controlled effort |
| Threshold High | 3.0-4.0 | Race-specific | Comfortably hard |
| VO2max | 4.0-8.0 | Max aerobic | Hard |
How to Test Lactate
Portable lactate meters have made field testing accessible:
- Warm up for 15-20 minutes at easy pace
- Begin running at estimated threshold pace
- After 5-10 minutes, stop briefly to test
- Prick finger, apply blood to test strip
- Read lactate value (takes 10-15 seconds)
- Adjust pace based on reading (target 2-4 mmol/L)
- Test every 10-15 minutes during longer sessions
Lactate Testing Equipment
Alternatives to Lactate Testing
If lactate testing isn't accessible, use these proxies:
- Heart rate: 85-90% of max HR (roughly)
- Pace: ~25-30 sec/mile slower than 5K pace
- Feel: "Comfortably hard" - can speak in short sentences
- RPE: 6-7 out of 10
- Talk test: Can speak but prefer not to
5. Sample Threshold Workouts
Norwegian-style threshold workouts emphasize continuous or near-continuous efforts at controlled intensity. Here are proven workout formats:
Classic Threshold Sessions
The "Ingebrigtsen 25"
25 minutes continuous at threshold (2-4 mmol/L)
Warmup: 20 min easy | Workout: 25 min threshold | Cooldown: 10 min easy
Threshold Cruise Intervals
4-6 x 5 min at threshold with 1 min jog recovery
Total: 20-30 min at threshold pace with minimal rest
Progressive Threshold
30 min starting at low threshold (2.0) progressing to high threshold (3.5-4.0)
Teaches pacing and builds mental toughness
Threshold Fartlek
40-50 min with alternating 5 min threshold / 2 min easy
More variety, good for trails or hilly terrain
Sample Double Day Workouts
Example Double Threshold Day
AM Session
- 20 min warmup (easy)
- 6 x 4 min at threshold (1 min jog)
- 10 min cooldown
- Total: 24 min at threshold
PM Session
- 15 min warmup (easy)
- 20 min continuous threshold
- 10 min cooldown
- Total: 20 min at threshold
Daily threshold total: 44 minutes
Workout Progression
Build threshold volume gradually over weeks:
| Week | Session Structure | Weekly Threshold Volume |
|---|---|---|
| 1-2 | 2 x single threshold sessions | 30-40 min |
| 3-4 | 2 x single, 1 x double | 50-60 min |
| 5-6 | 1 x single, 2 x double | 70-80 min |
| 7-8 | 3 x double days | 90+ min |
6. Weekly Training Structure
A complete Norwegian-style week balances threshold work with easy running and includes some faster work. Here's how elite and sub-elite athletes typically structure their training.
Elite Athlete Weekly Template (100+ miles)
Intensity Distribution
Norwegian training follows a modified polarized model:
Key Insight
Despite the emphasis on threshold training, most running volume (75-80%) is still at easy, conversational pace. The threshold sessions are relatively short but frequent.
7. Adapting for Recreational Athletes
Most runners can't train twice daily due to work, family, and recovery limitations. Here's how to apply Norwegian principles within realistic constraints.
Modified Approach for Time-Limited Athletes
Instead of double threshold days, use:
- Longer single threshold sessions: 30-40 min instead of 2 x 20 min
- More threshold days: 2-3 threshold sessions per week
- Threshold-included long runs: End long runs with 15-20 min at threshold
- Lunch runs: If possible, add a second easy run at lunch to increase volume
Sample Recreational Athlete Week (40-50 miles)
| Day | Session | Time/Distance |
|---|---|---|
| Monday | Easy + strides | 45 min + 6 x 100m |
| Tuesday | Threshold session | WU + 25 min threshold + CD |
| Wednesday | Easy | 50 min |
| Thursday | Threshold intervals | WU + 5 x 5 min (1 min jog) + CD |
| Friday | Rest or easy 30 min | Optional |
| Saturday | Long run with threshold finish | 75 min (last 15 min at threshold) |
| Sunday | Easy recovery | 40-50 min |
Progressive Implementation
Build into Norwegian-style training gradually:
Phase 1 (Weeks 1-4): Foundation
1 threshold session per week, 20-25 min at threshold
Phase 2 (Weeks 5-8): Building
2 threshold sessions per week, 25-30 min each
Phase 3 (Weeks 9-12): Advancing
2-3 threshold sessions, 30-35 min each, add threshold finish to long run
Phase 4 (Weeks 13+): Optimizing
3 threshold touches weekly, experiment with occasional doubles on weekends
8. Recovery & Nutrition Considerations
High-volume threshold training demands excellent recovery practices. The Norwegian approach only works if you can recover between sessions.
Sleep Requirements
Sleep is Non-Negotiable
- Minimum: 8 hours for most adults
- Optimal: 9+ hours when training heavily
- Napping: 20-30 min between double sessions
- Consistency: Same bed/wake times daily
Nutrition for Double Sessions
Between Sessions
- Immediate: 20-30g protein + 1g/kg carbs
- 2-3 hours later: Balanced meal
- Pre-PM session: Light carb snack
- Hydration: Replace 150% of sweat losses
Daily Totals
- Carbohydrates: 5-8 g/kg body weight
- Protein: 1.6-2.0 g/kg body weight
- Fat: 1.0-1.5 g/kg body weight
- Timing: Eat every 3-4 hours
Signs of Inadequate Recovery
Warning Signs to Reduce Training
- Elevated resting heart rate (5+ beats above normal)
- Declining HRV trends
- Unable to hit threshold paces despite good effort
- Persistent muscle soreness beyond 48 hours
- Disrupted sleep despite fatigue
- Mood changes, irritability
- Increased illness frequency
9. Frequently Asked Questions
What is the Norwegian method of training?
The Norwegian method emphasizes high-volume threshold training at lactate levels of 2-4 mmol/L, typically performed twice daily. Made famous by the Ingebrigtsen family and coach Marius Bakken, it focuses on accumulating time at threshold rather than short, intense intervals.
How do you do double threshold training?
Double threshold training involves two threshold-pace workouts in one day, typically morning and evening. Each session lasts 20-40 minutes at threshold pace with adequate recovery between sessions (6-10 hours). Weekly threshold volume can reach 60-90 minutes across multiple days.
What pace is threshold training?
Threshold pace is approximately your 1-hour race pace, corresponding to blood lactate of 2-4 mmol/L. For most runners, this is about 25-30 seconds per mile slower than 5K pace or 10-15 seconds per mile faster than marathon pace.
Can recreational runners use the Norwegian method?
Yes, with modifications. Recreational runners can apply the principles by increasing threshold training volume gradually, using single longer threshold sessions instead of doubles, and ensuring adequate recovery. The key is controlled intensity at lactate threshold, not necessarily training twice daily.
How often should you do threshold workouts?
Elite Norwegian athletes may do 3-4 threshold days per week with double sessions. Recreational runners should start with 1-2 threshold sessions weekly and progress to 2-3 sessions maximum. Total weekly threshold time matters more than frequency.
Is the Norwegian method better than traditional training?
Not necessarily "better" - it's a different emphasis. The Norwegian method works well for athletes who can handle high training volumes and need to develop their lactate threshold. Traditional approaches with more VO2max work may suit athletes with already-high thresholds who need speed development.
Conclusion
The Norwegian method and double threshold training represent a paradigm shift in endurance training philosophy. By focusing on higher volumes of moderate-intensity work rather than short, brutal intervals, athletes can develop exceptional aerobic capacity while reducing injury risk.
While the full Norwegian approach with twice-daily training isn't practical for most recreational athletes, the underlying principles - controlled threshold work, lactate monitoring, and progressive volume building - can benefit runners at all levels. Start conservatively, monitor your recovery, and let the training speak through your race results.
Key Takeaways
- Threshold training (2-4 mmol/L lactate) is the cornerstone of Norwegian method
- Double sessions allow more quality volume with better recovery
- Lactate testing enables precise intensity control
- Recreational athletes can adapt principles to single sessions
- Sleep and nutrition are critical for recovering from high threshold volumes
- Progress gradually - build threshold volume over months, not weeks