Norwegian Style 10 x 1000 m at Threshold
Ten 1000 m repeats at threshold pace with one minute rests, based on the evening session of the Norwegian double threshold method.
- Duration
- 1 h 25 minestimated
- Distance
- 15.3 kmestimated
- Effort
- 107
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 10 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, even splits | 1000 m | 98-101% threshold pace88-92% HRmax95-100% FTP |
| 2.2 | Rest Stand or walk | 1 min | |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Ten repeats of 1000 m with one minute of rest are a classic evening session in the Norwegian double threshold method. The repeats are shorter than in the morning session, so the pace can sit right at threshold instead of just below it. The total is ten kilometers of controlled hard running.
The short rests keep heart rate and breathing high, while the moderate speed keeps lactate in check. The aim is a large volume of threshold work without the fatigue of a race effort. Run the first repeat a little conservatively and keep every split within a few seconds of the others.
This workout is for experienced runners with a high weekly volume. It can stand on its own or follow a morning session such as 5 x 6 minutes on the same day. Runners with less volume can start with six or seven repeats.
Tips
- Rest the full minute, standing or walking.
- Aim for the same split on every repeat.
- Stop early if your pace drops clearly in the last repeats.
Origin
Based on the double threshold sessions described publicly by Norwegian runner Marius Bakken.
Good for5k10kHalf marathon
Season phaseBaseBuild