How the Norwegian Method Is Changing Endurance Training

I go through some key takewayes from The Norwegian Method that makes athletes like Jakob Ingebrigtsen and Kristian Blummenfeldt so successfull.
Read Marius Bakkens article here: www.mariusbakken.com/the-norw...
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00:00 Intro
01:04 1 A scientific approach
03:30 2 Run A LOT OF controlled threshold
06:20 3 Run intervals not continued threshold
07:25 4 Use the treadmill
09:08 5 Keep the easy training easy
09:49 6 Do the hardest workouts in uphill

[@Growlizing]

As far as I understood, the Ingebrigtsen adapted this double threshold system more and more as a search to avoid injuries. Injuries would come up again and again, so they looked for safer ways to increase volume. That becomes very important for professional runners and helps you accumulate volume.

[@frank-ko6de]

these nonsense only have Warholm, who's a middle a distance sprinter hurdler, but suddenly, the Norwegian system is revolutionary when the guy the guy is not even an endurance athlete, but a sprinter!!!! these dark wintered light deprived nonsense. my word. and I'm married to a Swede!!!!

[@Magnus_Loov]

You also are starting to see it in strength training and bodybuilding where you have 1-2 reps to spare from total failure (max effort) and can get away with a high enough volume for training stimuli and not hammer away at the muscles (And tendons, ligaments) with "overreach effort" too often (in the long run also getting into stalling development). Yes, at periods total failure, max effort, should be done but the tendency now is to spend more time in the close to, but not at, the max effort.

[@frank-ko6de]

@@Magnus_Loov Dude, you're talking complete nonsense. Bodybuilding has nothing, at all, to do with middle distance hurdling sprinting. Try making sense or just sit down, you ridiculous nonsense.

[@fishtail2616]

@@frank-ko6dewhat?

[@philippeterson9512]

I’m 61 now, and did my first marathon at age 55. When I was younger the training, philosophy was run till you puke. My first marathon was abysmal, my second and third not much better. Then I found the book 8020 running by Matt Fitzgerald. That changed everything for me and convinced me that you don’t have to go all out on every work out. It seems to be a simpler version of this Norwegian method. Of course, I didn’t have VO2 max and lactate threshold, measuring available to me, I only had heart rate. But my 5K dropped from about 26 minutes to 22:56 and my marathon went from 5:15 to 4:18. I’ve hung up my distance running, and I’m concentrating on Pole Vault now, and the sprint training for that is just as different from what I learned when I was a teenager.

[@of5458]

I think you mean 80/20 running by Matt Fitzgerald, not Matt McMillan. Good luck with your pole vaulting, that's amazing at 61!

[@philippeterson9512]

@@of5458 you are correct, I will edit my post. It was Matt Fitzgerald.

[@mmccrownus2406]

look up hill sprints for a great add

[@sumit060292]

Salute to u for doing it at this age..

[@YunisRajab]

80/20 is almost a universal law that you find in every industry for various things

[@konrdchristensen2111]

When i ran interval training was very hard, much harder than today. But no one understood the concept of adaptation, basically that the gains do not come during the training but in the rest between training when your body adapts to the greater stress. Just knowing that and a heart rate monitor can get you very far. But now you add in lactate, VO2 Max, and sleeping devices to measure how well your body reacts to the training and you can completely control your training without breaking down. When i ran it was Russian Roulette, you trained as hard as you could and hoped you missed the bullet in the chamber(breaking down). Now you can predict that long before it happens. My performances took off when i learned that you should always have a little left at the end of a workout, or even a race. Even though it was a small amount, the psychological advantage of always knowing you would finish strong because you had more in reserve than the other guy made a big difference in my confidence.

[@Postermaestro]

".. you should always have a little left at the end of a workout..." this

[@Rich_1]

Thx to your advice I’ve been trying to run almost every day at a lower easy effort with all my speed sessions up hills, It has helped me so much with avoiding injury and slowly getting faster.

[@ulrik03]

Norway has been low key great in endurance sports. It's just usually focused on cross country skiing - but every so often somebody chooses a different sport and we get a random marathon runner, cyclist, or whatever making waves

[@gmaxsfoodfitness3035]

Even a 400m sprinter with Ingvaldsen who broke the Norwegian national record this year at the World Championships which was previously held by Karsten Warholm (you know that 400m hurdles record holder guy;).

[@paulwood8838]

With so many videos talking about ‘running slow to run fast’ it’s refreshing to hear of some actually successful training techniques that involve ‘running faster’! I ran slow for the last 15 years, lots of mileage all slowly. I then started training doing tempo and threshold sessions and just smashed my marathon and half marathon PB. As you state, it’s all about the right balance of ‘fast and slow’ + ability to recover that gets results - there aren’t any cheat mode or short cuts! P.s. - treadmills are torture!

[@RaoBlackWellizedArman]

Yeah... Run slow to run fast. 😂 Every big KZbin channel makes 10 versions of this every month as if it's some sort of a new revelation and there are people who would punch you if you tell them only running slow will never make you fast. 😂

[@pupper5580]

i didnt watch the video yet. ive been doing great progress just by running fast, 90 second reduction in my 1 mile time in 2 months. I've been doing maybe 4 vo2max workouts for every 1 slow workout. Not saying my training makes any sense. I think we should have enough slow workouts to get rid of the lactic acid build up from fast workouts (which is something I'm not doing). I don't know how many slow workouts we should have to make this happen, but I Guess something like 1 hard workouts for every 2-3 slow workouts might just achieve this goal (of flushing the lactic acid).

[@RaoBlackWellizedArman]

@@pupper5580 Nice. Could you please share some details about your training history? Like how long you've been running and what's been your cumulative mileage over the years and what are your current PBs. Also age if you don't mind.

[@samuelhybrid]

Interesting insight! Im new to running and saw a lot of this run slow to run faster too.

[@kimaboe]

​@@samuelhybrid When you're new, running slow is probably a good idea, you need to build strength and stability without getting injured. Don't rush into it. :)

[@alex-dk2rj]

Always look forward to your videos. Thank you.

[@jefejeffwell1113]

I’ve been doing treadmill repeats and tempo intervals on the treadmill about 3 months. I hated it at first and then started enjoying it just like yourself. It’s definitely increased my top end work speed and endurance and helped take some impact out of the joints. I’ve also noticed you have to have better form on the treadmill at those top speeds, but maybe that’s just anecdotal to my experience. Thanks for another great video, Goran! Still my favorite KZbin channel.

Be careful because it can trick you believing you are better than you really are. My 5 km time on the treadmill is 2 min faster than on the road. Some people say to set the treadmill on 1% incline but for me this is more difficult than running outside.

[@arthurdavis5931]

I've been enjoying your videos a lot, Göran-it's not just your 'content', it's your demeanor which is very honest and hospitable. Cheers from South Australia 🦘🦘

[@johntalak5453]

Cheers from Australia

[@ironmitchel]

Excellent video! thanks from Brazil! keep going!

[@mhammondsub4]

Very nice video 👍appreciate the extra effort with editing and graphics.

[@84Prefontaine]

Yet another superb video! Many thanks! :)

[@brianjohnsadventure]

Awesome video! I just subscribed too! Love your approach to making videos. Currently I have been obsessed with learning about Jakobs life and training. Look forward to more of your training videos

[@DWMtukwila]

Wow! I loved this video. I cannot run due to a motorcycle accident but was a bicycle racer and junior coach many years ago. I am now 67 years old and still like the idea of well planned training using a heart rate monitor, intervals, rest/recovery and so on. I had a huge increase in speed the last year being able to drop my cycling group at will as a solo rider. The difference was adding swimming in the morning, including interval training dispersed through the routine. I did not really know why I got so much faster on the bike as even young riders could not stay with me. Now I think I understand what happened. Thanks for this video

[@kentrichardson6916]

Fantastic Gorman the info is spot on 👌🏾

[@trn8061]

This makes sense. I ran at my best in Dubai when doing long runs was only possible on the treadmill. My 10km got down to a 32min. For me a lifetime best. When I moved back to Australia, i was doimg hard hill intervals. Also made me srrong but I was no where near as fast. I lacked the treadmill. That is the secret, plus chilling out and not pushing myself like a racehorse. Great video. Thank you.

[@hmcdonald3164]

Outstanding as usual Goran, can't say thank you enough! Take care mate, run safe.

[@johncarr2333]

Thanks Goran. As runner and an MD, I can not read Bakken's notes. They are all over the place. I am really curious to look at the data myself but it really needs a re-organization and re-write badly. I am so appreciative that Bakken did this, however. Wonderfully insightful foresight.

[@a_bar8579]

Your advice is always helpful

[@goranwinblad]

Glad you think so!

[@wsbygt]

A good video about the topic. Thank you!

[@thatboysims3k879]

Great video. I don’t even run but this was an awesome watch with quality information!

[@carlosprietovasquez4010]

Interesting topic for those of us who like to learn and recognize the human wonder that is certainly part of the indivisible environment that surrounds us and how various factors play a role to a greater or lesser extent depending on their temporal and spatial situation. Without a doubt, measurement has been and will be in the scientific spotlight, however today it is more necessary than ever to take a broader look that involves those elements that could be left out and that play a role as important as that of lactate. Thank you for generating this type of content. greetings from Chile

[@authentichealthcoach4142]

Nice video! Sweet Spot training is an excellent way to build capacity without taxing the ability to recover. Interval sweet spot training to teach close to race pace with greater volume is a really smart approach

[@mitchatkins7402]

Great video info. Ill try the intervals at less intensity now. Thx

[@Captinarrow_freepalstine]

Amazing Goran as always great vlog

[@goranwinblad]

Glad you enjoyed it

[@175139]

Really interesting video - thanks! Do you have a view on the application of double threshold days for cycling (e.g. for a 20km cycle within a sprint triathlon)? Best wishes from the UK 😁

[@vsmg1877]

I looked at World Athletics, and Norway has 0.97% of the all time toplist for the 1500 even though they only have 0.06% of the world's population. They also have 0.93% of the mile list, 1.13% of the 2000m list, 1.51% of the 3000m list, and 1.7% of the 2 mile list. That's crazy. I guess science-based training works. What a surprise lol

[@paulnorman8274]

Any way to see how all those percentages change, if you set aside Superfreak Ingebriktsen? Even if he was a country all to himself, that would be a formidable country in middle distance running. Prior to him, I've never really thought of Norway as a major running country. Skiing, yes. But running?

[@hutchmusician]

It doesn’t hurt that it’s an extremely wealthy nation. I’d be more surprised if a poor country had bucked the statistics in the same way, and I wonder whether you’ve compared Norway’s level with comparable first world countries?

[@fivefivefive3975]

Would like to see the comparison against runners from other nations since not all nations are equally represented via total population. The other issue is some nations tend to focus on certain sports over others. E.G. you tend to see the Jamaicans in sprint events.

[@PeterSdrolias]

I have been using a polarized training program on the bike and have never been happier.

[@atle821]

Marius Bakken is a fucking hero to be so systematic and scientific in his approach, so early before everyone else. There was so many coaches just doing what they always done, and then a young runner comes along and research this in such a systematic way, while also being one of the best runners in Europe AND studying to be a doctor. Fucking epic.

[@rickbowker]

Marius helped me get p.b.s at the marathon and half marathon at age 49 And 50 and this was after starting running at 33 years old!

[@alexanderlinnman]

Contnue with running until you are at least 90 years old. I wanna see that. Tack för dina videor och lycka till i fortsättningen.

[@goranwinblad]

Haha I will try, tack! 😊

[@runcaz7802]

I already tried running till I was 90. It didn't work. I ran too many races, died of an enlarged heart. But I think I know where I messed up. Now I'm ready to try again. To answer your obvious question: Yes, I have since reincarnated. Duh!

[@okantichrist]

@@runcaz7802Did you run out of the crematorium because it was getting too hot?😂

[@runcaz7802]

@@okantichrist It was locked, couldn't get out.

[@steinarhaugen7617]

I'm 106. 🤗 Still running.

[@dirkvillarrealwittich]

Vad trevligt!

[@ScotBreithaupt]

Great video! If you're interested in more history on why this testing and training method works well, watch anything by Dr Joe Vigil or pick up his book, road to the top. Vigil pioneered this style of testing and training in the 70s while head coach of Adams State. They won something like 15 national titles in a row, and Vigil went on to train more medalists from the 70s-early 2000s than any other American coach.

[@oklandevaux5940]

Thanks for doing this in English! Great video 🏆

[@davidjanbaz7728]

Veronik Bilat : a sports physiologist in France was a pioneer in this type of training and at a Running camp at Peperdine University in 2001 we did Lactate monitoring during and after a 3000 meter test run. To find out best Running speed for training and where you're at in you're fitness ! Veronik spoke on this type of training during the week long camp and has written many articles about this and was training African runners for marathons.

[@josephyates9936]

Veronique Billat''s approach was not at all about threshold training. Her training philosophy was workouts at a much higher intensity _30 secs at VO2 max pace (i.e. 3k pace approx)/30 secs jog at VO2 max pace, 4 mins efforts at V02 pace etc. Slower running days to recover. Basically Billat was about polarized training slow running and VO2 max workouts with not much else in between. A totally different approach basically.

[@DrewWillson]

your camera presence is so underrated

[@Rich_1]

I’ve got Young kids so I love the treadmill at the Gym! early mornings or late at night so good 👌

[@CollinLi]

The fastest I've been was when I accidentally did something like this by run commuting to work. I also had unintentional intervals built in due to traffic lights. I had only ever run HM distances at that point but my fastest 5K is still from that era. I now run marathons and I'm probably fitter but not as fast at the sub-threshold paces these days.

[@paulsolon6229]

Helpful Grazie

[@jong3397]

Living/Coaching/Training in Boulder Colorado during the 90s I watched the Kenyans/Africans doing these workouts over and over. 5 - 10 repeats x 1 mile at around 4:30 pace with 1 min recovery was a standard, which was at or just below threshold. Hence so much damn success on the roads/track. I always encouraged the treadmill to keep an athlete off the pavement to save the legs while working on leg speed. Seems logical.

[@maciejguzek3442]

Pretty delusional to attribute successes of African runners in the 90s to their superior training methods over Western runners.. but hey I guess it's the fashion now

[@osmund8092]

Hej Hej Göran! You inspired me to pick up running agin after a long time with this video! Thank you! - Is the 4x4 intervalls a "sub method" of performing the lactate threshold trainging? I read Marius's paper and searched online but some experts call the 4x4 method the norwegian method... but doesn't the 4x4 train way past the lactate threshold?

[@JonathanShaheen]

Swimming has been doing high volume threshold training for years. John Urbancheck was devolving a system for it in the 80s. Cool to see it in other sports

[@MirkyMan]

Hard to injure yourself swimming

[@Noegzit]

@@MirkyMan Repeated movements can cause injuries regardless of the sport. Neck, shoulders, back and knee injuries are common among swimmers. You can also drown or have Swimming-Induced Pulmonary Edema in a triathlon or in an open water race.

[@zay0924]

Thank you

[@goranwinblad]

You're welcome, thanks for watching!

[@sylgo]

Thank you very much. Quick question; at 8.31 you mention vertical displacement, shouldn't it be called horizontal ? Thanks.

[@jk6561]

Great video - very informative and makes a lot of sense! Thanks for posting!

[@goranwinblad]

Thanks and thanks for your support 😊

[@Eric-wu3hr]

these ideas are key in rowing, and have been in rowing for a long time.

[@ThePicoypala]

In swimming, too.

[@ramieskola7845]

@5:40 into this video and still no description of 2 treshold training days. What are those tresholds? Some personal lactate numbers to train at? Are these (running) sessions at higher or lower speeds wtr targeted competitive speed?

[@scoobtoober2975]

I had a guess before you mentioned any research. Stephen Seiler is on this train for sure. I've done parts of his research as a hobby basic person just maintaining some form of fitness. My quick annecdoete based on him and a few others. Do 80% of training at zone 2 or less. for me at 40 years old, ok shape. 140 heart rate and low exertion. It should feel pretty easy. Light duty. Some time at medium high and some at high high all out for short periods. Interval HIIT. It is so easy to recover and do it again and again. Then pro's who are dedicated and not working full time jobs, can do this multiple times a day. To some extent and focus. Cold therapy and hot therapy is very good for me for recovery. I barely feel stress and strain in my muscles. But progress is made in time and quantity of weights to lift.

[@MichaelLoweAttorney]

In the Texas summer months, treadmill training is superior to outside. I’ve done it both ways and there’s no question that treadmill training is much more effective.

[@pete5691]

I agree for time of year and certain weather but isnt it easier than running outside?

[@MichaelLoweAttorney]

@@pete5691 No. it’s not easier. I think it’ harder. Especially longer runs. I use a power meter and can adjust it based on lack of wind resistance to make it same effort as outside. I also set my TM to 0.5%. TM is especially helpful at controlling intensity during intervals and longer tempo runs. TM can get very uncomfortable with longer runs tho. My room will heat up, even with AC and fans. If you do it in a gym, it’s less of a problem. But there’s no air movement to cool off. I think people think the TM is easier because they go by the pace on the TM. That’s usually not accurate. It’s much better to use a foot pod on a TM.

[@Kurio71]

the heat

[@nathanielseltveit3252]

Marius bakken always says, that you can train at race pace and Get as Mechanicly efficient as you want, but in the end you will always be Limited by the things happening inside your body like enzymes and stuff. So trainig much at threshold and increasing threshold speed is the biggest factor for distance runners. This prossess also takes a lot longer time than race prepping, where you mabye need like 10 sessions to Get ready.

[@yankaitan8648]

Good one!

[@qp4367]

"dominating the sport at the time" is wild bro

[@tyhigby4345]

Thank you for this video!!

[@2014wb]

My understanding is that treadmill running can increase the risk of a stress fracture because you hit the ground in nearly the same way every time. The variance in footing outside on the other hand distributed the load a bit.

[@bloop8691]

excellent video. really well informed and great presentation of concepts

[@goranwinblad]

Glad you liked it!

[@bakoorvos]

I like the Norwegian model and support all the comments. I have a few thoughts of my own regarding the requirements to have a top endurance running country: 1. General ethnic genetics should be strong and athletic. The old Norse and Germanic warriors were strong. The East and West Africans are also known for their physical strength, speed and endurance. In contrast a country like India and China has a population of more than a Billion people each and almost no top runners. 2. Generally speaking altitude born runners have an advantage - Kenya, Ethiopia, Eritrea, Uganda, Morocco, South Africa. However there are altitude living people who do not run well - Peru / Bolivia etc. The East Africans are blessed to have latitude and altitude with relative mild winters. 3. Cold countries must be socia-economically strong to accommodate for winter training. Lesotho for example has the potential to deliver world class runners but the winters are just to harsh and winter training facilities non-existent. 4. Countries with fanatic sport status like football and rugby do not have many top runners. Athletic individuals are sucked into these sports and all funding and prestige goes to the super sport. Latin america football, South African rugby etc… 5. Countries with bad eating habits are at a disadvantage. The USA is a good example. The opposite is true for the Scandinavian countries. 6. Thereafter, the principles of consistent scientific training from a relative young age is important. Cross country is king. Off road trails are important. Over racing should be avoided. Annual increases of total weekly mileage should be calculated. Running specific strength and plyometric training should be included . Sub stress fracture intensity is different between individuals. (Foot strike, foot anatomy, weight etc). Each individual max long term intensity should be determined. Some runners are Toyota’s and some are Land Rovers. I like the regular inclusion of lactic threshold training. Johan Cronje bronze 1500m World Champs and Zola Budd used to do 3-4, 4km time trials per week. Friday for example had a morning and afternoon 4km. I think treadmill training should only be included in emotional/psych ready elite individuals. There is a risk of boredom / frustration. Despite many things, I think the Kenyan and Ethiopian models remain the gold standard. They have 1000’s of individuals who have run at the top. Their volume of runners over 40 years remain staggering.

[@MrDominicharrison]

Graeme Orbree trained exactly this way in the 90s for his pursuit world titles, his reckoning was that each round was a race effort there were two of these per day for the two day event He trained at race speed or dead slow recovery nothing in between

[@nt78stonewobble]

He was also quite the character, but people are so very different physically, but also mentally. What works to get one person to give it their all, might not work for others. :)

[@E4zyp34zyl3m0nsq33ZY]

What lactate testing kit is that? How much is it ? Do you have any recommendations for getting one ?

[@TheZmarcusmorris]

Thanks for the video!!!!!

[@tizioincognito.3330]

Where can we get more information about this method of training?

[@danjohnson9821]

Manga tussen tack! Some great training advice.

[@chrisbarney1609]

Does anyone know where the footage at 4:47 is from? It looks like southern Utah but I can't figure out why he'd be training there...

[@steveo3831]

I am sticking with my hGH and Tren program

[@davidrock3959]

excellent information 👍 keep it up 🌞

[@robertrepka1372]

Hello, it is interesting to hear that long sweetspot sessions (slightly below 4mmol) are beneficial for runners. But do you know how does it translates for cyclists where 80:20 is popular? Essencially, interval session in or above treshold?

[@crosssprint]

I was going to ask same question. gave me the idea of twice a day workout just under threshold or low sweetspot might work.

[@XxxxTxTxxxX]

One of the things I've been curious about is could you actually do more than 2 sessions per day? Like is is possible to do 3 for sessions per day for lets say 2 days a week? If you never go over the Lactate treshold, and you don't overtrain, then what stops you at 2? Why exactly is the double so good? I haven't seen anyone explaining this.

[@ZoniacMan]

Hey Göran, as a new runner in a cold area of the world what would you say is needed gear wise to have fun jogging throught the autmn and winter?

[@stalerhmen5867]

Use light wind-braking pants and jackets, and you're fine. When it's below zero C degees I use sports wool underwear, over zero I use different technical underwear. Wool socks are used from 6-7 degrees C. When raining and cold, I have a light gore-tex jacket.

[@tabbygabe]

what shoe would you recommend for trail running?

[@hitybuvi7075]

Pyramid intervals: Warm up 30 min 1 min on 1 min off 2 min on 1 min off 3 min on 1 min off 3 min on 1 min off 2 min on 1 min off 1 min on 1 min off Rest 10 mins and repeat 2 more times. Cool down for 30. Minutes on are in zone 3 or 4. Minutes off are in zone 1. Warmup and cool down zone 1 or 2.

[@alfrede.newman1838]

Fascinating research, obviously there is something important going on here. My question is, as a senior (68 years old) has there been any research work on how 'older athletes' can adopt a structured training program to 1. improve their long-term health while enjoying more competitive sports, 2. stay injury-free as our bodies change with age. You, me, we all are getting older. Training can still be fun if we could do it better (than just being an "old gym rat").

[@yotube9797]

General strength training with "heavy weight" is the general recommendation. Ofc keeping prior injuries in mind.

[@growtocycle6992]

Be careful with intervals... More distance, less speed work

[@alfrede.newman1838]

@@growtocycle6992 sounds like an even stronger emphasis on building/strengthing the aerobic base. Thanks

[@paulnorman8274]

@@growtocycle6992 Are you sure about that? Traditional wisdom has it that strength, coordination, ligaments, flexibility and muscle mass, all decline more rapidly than endurance, with age. Hence require more attention, in order to slow aging related decay.

[@growtocycle6992]

@@paulnorman8274 the issue is avoiding injury and also it's based on the knowledge that there are world class ultra marathon runners in their 50s/60s.... Short distance is out of the question at this age

[@stabiloboss5956]

Great video!

[@imaristotle]

would recommend double threshold training for shorter races like 400 and 800?

[@gregoryf9299]

I'm pretty sure many have done this; I remember reading that Kenyans trained this way back in the 80's/90's.

[@petar.physio]

This is great and a lot of footballers looking to improve their cardio base would benefit from seeing this nice summary, keep up the great work! I’ll be sharing training and physio videos weekly feel free to check it out if you’re interested!

[@strengththenics8495]

Nice sir

[@alexrog1978]

If I am not mistaken Norwegians also dominate cross-country skiing and really good in biathlon. Both are endurance sports more than anything else. Unfortunately, the majority of their athletes suffer from asthma and have to use inhalers. All are approved by IOC. Imagine how good they could’ve been if they were completely healthy. They would be impossible to defeat.

[@danbuhuera376]

Thanks for this vid

[@samlafferty2433]

Great video bro

[@goranwinblad]

Thanks!

[@Gogalen789]

Not good enough for winter sports...well, have you thought about or considered track & field ?

[@styx85]

Did you listen to the last episode of "I det lange løp" with Marius Bakken? Some good stuff in there about adapting the method to marathon training 🙃

[@goranwinblad]

Yes I did, yeah for sure, always interesting listening to Marius!

[@axisofadvance666]

Any chance you could give us a rehash in a dedicated episode, about how to adapt this to training for the half and full marathon, please and thank you@@goranwinblad ? :) Also, a quick question: without using a dedicated lactate measuring device, but instead relying on the likes of Garmin and their algorithms, what % under the lactate threshold should we assume when starting double treshhold training? i.e. How far below the "reported" LT should we be, ideally? Thank you again for your amazing and super insightful content - sincerely appreciated.

[@MrPhibib]

Could you or someone provide the papers showing that treadmill running, specifically speed sessions, can help or be better than doing sessions outdoors

[@alexanderfriden6014]

Can this be applied to other sport, for example cross-country skiing? //fellow swede

[@danielmendes4748]

Goran, can the Norweigan method plan help for those who are more focus on TRAIL Running? Seen that is a different kind of running sport I'am actually curious about how or if it can help the ones that run as well on the montains. Thanks for another great video

[@paulnorman8274]

Biggest metabolic system difference on trails (normal trails, not high speed rock-climbing. where pure technique and guts play a bigger role), is the much more rapid changes in grade. Meaning, your heart rate will be lagging the metabolic demands you put on your body much more severely. So instead of heart rate, you may want to think about either slowing way down at the slightest uphill on easy days (I remember seeing, a long time ago, a video of Norwegian X-country skiers walking nearly any uphill on their long and slow running days..) Also, your muscular demands, going downhill, will be way out of proportion to your heart rate. So: Don't try keeping your heart rate up on the down, on easy days. To stay close-but-NEVER-over to threshold, do lactate threshold targeting intervals on steady inclines. Otherwise, you'll be all over the place metabolically. Anything as precisely metered as this, are unlikely to be compatible with all-over-the-place. You don't have gears and a super reliable pwoermeter, like the cyclists do..... And then, of course, on trails, you need to incorporate race pace (+) over difficult terrain, since trail running is also a technical , not just metabolic, sport. And you need the strength, flexibility and technique, as well as to develop "terrain-tactics." Don't ask me how to combine it all. But, just to add another poke at the Swede, in what is obviously a bit of neighbouring country rivalry: Stian Angermund :) The Norwegians seem to have figured out incorporating trail specificity into their programming as well.

[@stuartbird5139]

It would have been useful if you'd specified the heart rate intensity of the "controlled threshold" and sweetspot sessions. I assume its around 85% of heart rate max? on rhe bike sweetspot/sub threshold is usually 90% of ftp

[@thijssmudde]

@7:01 do you mean 5x6min with 2 min rest? I thought Threshold rest if normally 1/3 of the interval

[@Deffine]

Have you ever considered how Beta-alanine play into this as it increases lactate threshold? Maybe not relevant for longer distance, but studies show significant improvements in intensities around 60 sec mark. Dunno if it will help or transfer unto 1500m for example, but maybe it will help on the sprint part?

[@pete5691]

I have a question regarding speed. My best 400 was around 52 while training for 8000 meter race. How would one develop a young runners speed for races like the 1500? Do improvements in lactate tolerance and aerobic capacity improve speed as well indirectly?

[@raymonddireito8794]

I’m am just a hs athlete, so this prolly won’t even be helpful, but I don’t think that aerobic will help, but the lactate tolerance might have a decent effect, especially for the shorter distance races that call for more anaerobic stress.

[@portlandsound1]

Some jerk made a comment about your teeth. Your teeth are fine. Nobody but that guy cares. Thank you for this content

[@boathemian7694]

I just started the 4X4 regime. It’s brutal lol.

[@WillHickman-hk4fj]

Don't they rest for 2 minutes in the 5x6min session? Do you think the system still works for a regular runner if they aren't able to run twice a day? I got injured a few months ago and decided to come back using their method. Starting at 2x6mins I now do 5x6min one day, 10x3min another day and then VO2 max workouts instead of the 200m hill sprints. People who run similar times to me are running their threshold paces around 1kph faster than mine so I'm interested to see if I can get back to my previous 5k PB. But the training feels more manageable than a previous 5k training plan, which got me a good time but didn't feel sustainable towards the end.

[@WillHickman-hk4fj]

1 month on... after 6 weeks of this training I lowered my 5km PB from 19:21 to 18:39. I'll now have to raise my threshold paces but so far the training has felt very sustainable

[@lqcnfitnessmore4714]

I start to do this method on my echobike

[@dsmith5940]

How does this dovetail with Tabata protocol work? That would seem to be ‘the opposite of’ the Norwegian method, no? OR, is it somewhat like bulking vs shredding cycles in body-building - that there is a ‘stack’ of differing training emphases, at different points in a training cycle? 🤷🏼‍♂️

[@josephcarbone5379]

Well researched

[@cybermanne]

I've also read that blogpost. It's very interesting, to say the least. I thought one interesting thing worth noticing was that Jakob Ingebriktsen's dad seems to be claiming he didn't learn anything from Bakken. But Marius posted a lot of emails between them that showed how Ingebriktsen was totally trying to learn from Bakken. Now he seems to want to take all the glory for himself. I don't think Bakken said his sweet spot for the interval was significantly below his LT, I think what he meant was that his LT (and a lot of elite athletes) actually was lower than the 4mmol/l that is generally thought of as where the LT is.

[@TheAntoine191]

So basically there are 2 threshold days, an even faster day and then slow/long/recovery or the gigahertz intensity day replace one of the 2 threshold?

[@lousaynas]

You’ll never convince me to get on a treadmill, no matter how logical your arguments are 😂

[@goranwinblad]

😂

[@runcaz7802]

Uhhmm, yeah. Before you reject the treadmill outright, just try it for 1 month. Maybe that will get you used to it and convince you to try it.

[@ashleyhouse9690]

Training on a treadmill isn't running though, it's jumping up and down on the spot.

[@romainpavy]

I like to run barefoot on the treadmill sometimes, but of course running barefoot in freshly cut grass is much much more enjoyable 😊

[@slowcyclist4324]

@@ashleyhouse9690it doesn’t matter. What matters are the results. If a treadmill gets you faster, it’s better than running.

[@markbateman9222]

Thanks for the video - very interesting. But we have to beware of copying the methods of the current champion simply because they are the current champion! What works for one athlete might very well not work for another. And given the results of the last two championships at 1500 should you not do a post on the British method of 1500 training? And look at the methods used by Wightman and Kerr?

[@James-J-J-J]

Instead of doing double sessions in one day, could you do this over 4 days (consecutive or otherwise)?

[@stevenlarkin1706]

I use a treadmill but do not run. I do 4 mph at 12 degrees for about 2.6 miles. Good exercise for a person whose knees can’t take running.

[@Gouranga552]

So i've been doing double threshold with out looking into any of this stuff, i just felt i was making better gains doing 2 easier sessions than 1 intense one.

[@paulnorman8274]

Running to work, and back, may just be the best approximation of elite training available, to us mere mortals....