Norwegian Style 25 x 400 m with 30 s Rest
Twenty-five 400 m repeats at threshold pace with 30 second rests, a high volume threshold session from the Norwegian double threshold method.
- Duration
- 1 h 27 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 |
| 25 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, not faster | 400 m | 99-102% threshold pace88-92% HRmax96-101% FTP |
| 2.2 | Rest Stand or walk | 30 s | |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Twenty-five repeats of 400 m with only 30 seconds of rest add up to ten kilometers of threshold running. In the Norwegian double threshold method this is an evening session that follows longer repeats in the morning. The pace is threshold pace, not 5k pace, which takes real discipline on short repeats.
Short repeats feel easy at first, and many runners run them too fast. The rest is so short that heart rate stays high throughout, so the session works like a long threshold run broken into small pieces. Hold back on the first ten repeats and the last ten will stay on pace.
It is for experienced runners with a high weekly volume and good pace control on the track. Start with 15 or 20 repeats if you are new to the format. Use it in the base or build phase with easy days on either side.
Tips
- Check your split on every lap and keep it the same.
- Stand or walk slowly during the 30 seconds.
- Run in lane one and count the repeats in sets of five.
Origin
Based on the double threshold sessions described publicly by Norwegian runner Marius Bakken.
Good for5k10kTrack
Season phaseBaseBuild