Norwegian Style 5 x 2 km Sub-Threshold
Five 2 km repeats just below threshold with one minute rests, the long rep version of a morning session in the Norwegian double threshold method.
- Duration
- 1 h 21 minestimated
- Distance
- 15.3 kmestimated
- Effort
- 105
- 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 |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Just below threshold, relaxed | 2000 m | 96-99% threshold pace84-89% HRmax93-97% 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
Five repeats of two kilometers with one minute of rest add up to ten kilometers of running just below threshold. In the Norwegian double threshold method this is a typical morning session, paired with shorter repeats later the same day. The pace is controlled, slightly slower than the pace you could hold for an hour.
Long repeats with short rests let you collect a large volume of threshold work with limited fatigue, as long as the pace stays in check. The common error is drifting too fast in the later repeats. Use heart rate as a second guide and keep it below your usual threshold values.
It is for experienced runners with a high weekly volume. Use it once or twice a week in the base and build phases, with easy running around it. Runners with less volume can start with three or four repeats.
Tips
- Run the first repeat a few seconds per kilometer slower than threshold.
- Rest the full minute standing or walking.
- Finish feeling that one more repeat would have been possible.
Origin
Based on the double threshold sessions described publicly by Norwegian runner Marius Bakken.
Good for5k10kHalf marathon
Season phaseBaseBuild