Norwegian Style 5 x 6 min Sub-Threshold
Five 6 minute repeats just below threshold with one minute rests, modeled on the morning session of the Norwegian double threshold method.
- Duration
- 1 h 05 min
- Distance
- 11.8 kmestimated
- Effort
- 80
- 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 | 6 min | 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
This session copies the structure of a typical morning workout in the Norwegian double threshold method. You run five repeats of six minutes with one minute of rest. The pace sits slightly below threshold, which keeps lactate low and controlled even as the total volume builds.
Norwegian middle and long distance runners often pair it with a second threshold session in the evening. As a single workout it still has a lot to offer. You collect 30 minutes at a high aerobic effort with little fatigue, which allows you to train threshold more often. The common mistake is running too fast. If the last repeat feels hard, the pace was too high.
It suits experienced runners who train five or more days a week. Use it once or twice a week in the base and build phases with easy days around it. Heart rate is a useful guide here and should stay below your usual threshold values.
Tips
- Run slightly slower than your one hour race pace.
- Rest the full minute standing or walking.
- Finish feeling that you could run one or two more repeats.
Origin
Based on the double threshold sessions described publicly by Norwegian runner Marius Bakken.
Good for5k10kHalf marathonFTP
Season phaseBaseBuild