What is the Norwegian method of training?

The Norwegian method, developed by Marius Bakken in the late 1990s, involves performing two lactate threshold workouts in a single day (AM + PM), typically on 2 days per week. The key principle is keeping blood lactate between 2.3–3.5 mmol/L using broken intervals rather than continuous tempo runs, allowing higher total threshold volume without excessive fatigue.

How is the AM session different from the PM session?

The AM session uses longer intervals (1600–3000m) at a slightly slower pace (3% below LT2), targeting the lower end of the threshold zone (~2.3–2.7 mmol/L lactate). The PM session uses shorter intervals (400–1200m) at a slightly faster pace (2% above LT2), targeting the upper end (~2.8–3.5 mmol/L). This creates complementary training stimuli.

How many double-threshold days should I do per week?

Beginners should start with 1 day per week, intermediates 1–2 days, advanced runners 2 days, and elite athletes may do 2–3 days. The planner recommends specific days (e.g. Tuesday and Thursday) based on your fitness level. Build up gradually over several weeks.

Do I need a lactate meter for double threshold training?

While the original Norwegian method uses blood lactate testing, this planner estimates target lactate levels based on your threshold paces so you can structure sessions without a meter. For athletes who want to verify, portable lactate analysers like the Lactate Scout or Lactate Plus are available.

What pace should I use for the warm-up and cool-down?

The planner sets warm-up and cool-down pace at 15% slower than your LT1 pace — a comfortable easy effort. Warm-up distances range from 1.2 km (beginner) to 2.4 km (elite), and cool-downs from 800m to 2 km.

Can beginners do double threshold training?

Beginners can do a conservative version with 1 day per week, lower volume, shorter warm-ups, and closer monitoring. The planner scales all parameters (volume, reps, warm-up distance) to the selected fitness level. However, a solid base of consistent running (20+ km/week) is recommended first.

How does target event affect the session plan?

Shorter events (5K) produce plans with shorter, faster intervals — e.g. 1600m AM reps and 400m PM reps. Marathon training produces longer, steadier intervals — 3000m AM reps and 1200m PM reps. The total threshold volume also increases from 5K to marathon events.

What are the estimated lactate values?

The planner estimates blood lactate using a simplified model based on the pace ratio (target pace relative to LT2) and rep distance. AM sessions typically estimate 2.3–2.7 mmol/L, and PM sessions 2.8–3.5 mmol/L. These are approximations — actual values depend on many individual factors.

Double Threshold Planner — Norwegian AM/PM Sessions

Input Guide

How each input shapes your double threshold session plan.

LT2 Pace

time

Your anaerobic threshold pace in min:sec/km. This is the pace at ~4 mmol/L blood lactate — roughly your 1-hour race pace. The AM session runs 3% slower and the PM session 2% faster than this pace.

Options

2:00–15:00 per km

If you do not know your LT2, use our Lactate Threshold Calculator to estimate it from a recent race time.

LT1 Pace

time

Your aerobic threshold pace in min:sec/km (~2 mmol/L lactate). Must be slower than LT2. Used to set warm-up and cool-down pace (LT1 × 1.15).

Options

2:00–15:00 per km

LT1 is typically 15–25% slower than LT2 — your comfortable conversation pace.

Target Event

select

The race distance you are training for. This determines interval structure: 5K uses shorter reps, Marathon uses longer sustained efforts. It also scales threshold volume higher for longer events.

Options

5K10KHalf MarathonMarathon

Choose the event closest to your primary goal race, even if you plan to race multiple distances.

Fitness Level

select

Scales warm-up/cool-down distances, threshold volume, and weekly frequency. Also determines how many double-threshold days per week are recommended.

Options

BeginnerIntermediateAdvancedElite

Choose Intermediate if you have been running consistently for 1+ year and train 4+ days per week.

Weekly Volume

slider

Your current weekly training volume in km (20–200). Higher mileage allows more threshold work per session. Volume is used to calculate total threshold distance for the day.

Options

20–200 km

Use your average weekly mileage from the last 4 weeks, not your peak week.

Plan Norwegian-Style Double Threshold Sessions

The Double Threshold Session Planner generates structured AM and PM threshold workouts using the Norwegian method popularised by coach Marius Bakken and athletes like Jakob Ingebrigtsen. Enter your lactate thresholds, target event, and weekly volume to get a complete day plan with intervals, paces, recovery times, and estimated lactate levels — all calculated in your browser.

What Is Double Threshold Training?

Double threshold training (the "Norwegian method") involves performing two threshold-pace sessions in a single day — typically a morning session with longer intervals at the lower end of threshold pace, and an evening session with shorter, faster reps near the upper end. The key insight is keeping blood lactate in the 2.3–3.5 mmol/L sweet spot: high enough to stimulate metabolic adaptation, low enough to avoid excessive fatigue. This allows athletes to accumulate significantly more threshold-pace volume than a single long tempo run would allow.

Why Plan Double Threshold Sessions?

Maximise threshold training volume without exceeding lactate thresholds that cause breakdown
Follow the same proven system used by Norwegian Olympic medallists and world-record holders
Get structured AM + PM sessions with rep counts, distances, paces, and recovery times
Scale workouts automatically to your fitness level, target event, and weekly mileage
See estimated blood lactate for each session to ensure you stay in the productive zone
Receive weekly integration recommendations for how many double-threshold days to schedule

Who Uses a Double Threshold Planner?

Competitive distance runners

Sub-elite and elite athletes who want to implement the Norwegian method but need structured guidance on volumes, paces, and progressions tailored to their fitness.

Running coaches

Coaches designing training blocks who need to quickly generate appropriate double-threshold sessions for athletes of different abilities and target events.

Marathon and half-marathon runners

Endurance athletes looking to raise their lactate threshold as the primary performance limiter, using higher weekly threshold volume than traditional single-tempo approaches.

Runners transitioning from single-session threshold work

Athletes currently doing one threshold session per week who want a structured plan to safely introduce a second daily session following proven volume and intensity guidelines.

Under the Hood

The mathematical model behind session planning.

Volume Scaling

Total threshold volume = weekly_km × event_ratio × fitness_multiplier. Event ratios: 5K=0.08, 10K=0.10, Half=0.12, Marathon=0.14. Fitness multipliers: Beginner=0.70, Intermediate=0.85, Advanced=1.00, Elite=1.15. Result is clamped to 3–25 km.

AM/PM Split

The AM session receives 55% of threshold volume with longer intervals (1600–3000m) at LT2 × 1.03 pace. The PM session gets 45% with shorter intervals (400–1200m) at LT2 × 0.98 pace. AM recovery is 60s jog, PM recovery is 45s jog.

Lactate Estimation

Estimated lactate = 1.5 + 2.5 × (LT2_pace / target_pace)² × (rep_distance / 1000). This simplified model captures the exponential relationship between pace and lactate accumulation, scaled by rep length.

Privacy

All calculations run entirely in your browser using JavaScript. No data is sent to any server.

Example Scenarios

How the planner generates sessions for different runners.

Sub-20 5K Runner (Advanced)

LT2: 3:50/km, LT1: 4:30/km, 70 km/week. AM: 3×1600m at 3:57/km with 60s recovery. PM: 7×400m at 3:46/km with 45s recovery. Weekly threshold volume ~11 km across 2 days.

AM 4.8km threshold · PM 2.8km threshold · 2 days/week

Sub-3:00 Marathoner (Advanced)

LT2: 4:05/km, LT1: 4:45/km, 100 km/week. AM: 3×3000m at 4:11/km with 60s recovery. PM: 5×1200m at 4:01/km with 45s recovery. Large threshold volume distributed across morning and evening.

AM 9.0km threshold · PM 6.0km threshold · 2 days/week

Beginner 10K Runner

LT2: 5:30/km, LT1: 6:30/km, 30 km/week. AM: 2×2000m at 5:40/km with 60s recovery. PM: 3×800m at 5:23/km with 45s recovery. Conservative volume with 1 double-threshold day per week.

AM 4.0km threshold · PM 2.4km threshold · 1 day/week

Research & References

The double threshold model is informed by the following research and coaching systems.

Bakken, M. (2022). The Norwegian Model. mariusbakken.com — comprehensive overview of the double threshold training system.
Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276–291.
Billat, V. et al. (2003). The concept of maximal lactate steady state: a bridge between biochemistry, physiology and sport science. Sports Medicine, 33(6), 407–426.
Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate threshold concepts: how valid are they? Sports Medicine, 39(6), 469–490.
Stöggl, T. & Sperlich, B. (2014). Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in Physiology, 5, 33.

Double Threshold Session Planner

Quick Presets

Session Parameters

Input Guide

LT2 Pace

LT1 Pace

Target Event

Fitness Level

Weekly Volume

Plan Norwegian-Style Double Threshold Sessions

What Is Double Threshold Training?

Why Plan Double Threshold Sessions?

Who Uses a Double Threshold Planner?

Competitive distance runners

Running coaches

Marathon and half-marathon runners

Runners transitioning from single-session threshold work

Under the Hood

Volume Scaling

AM/PM Split

Lactate Estimation

Privacy

Example Scenarios

Sub-20 5K Runner (Advanced)

Sub-3:00 Marathoner (Advanced)

Beginner 10K Runner

Research & References

Frequently Asked Questions

Related Calculators

Lactate Threshold Calculator

Lactate Accumulation Simulator

Polarized Training Calculator

Deepen Your Knowledge

Norwegian Double Threshold Method

Choosing Your Training Model

Training Zones Explained

Quick Presets

Session Parameters