The Norwegian method of endurance training, also known as the Norwegian model of endurance training, is an approach to facilitating physiological adaptations to the cardiovascular system. It involves running at a high intensity for a set period, followed by a short rest period. The goal is to build speed, power, and endurance. The method is characterized by two double threshold days, two easy double days, a single easy day, a long run of 80 minutes, and a session on hills, requiring a high volume of running, roughly 150-180 km per week.
The method is based on the principles of lactate-guided threshold interval training and is known for its emphasis on a high volume of running and a lot of easy running, with just a small amount of intense training. The Norwegian method is associated with elite athletes such as the Ingebrigtsen brothers and has gained attention for its potential to improve endurance performance.
However, it requires strict monitoring of lactate levels with a device, making it challenging to apply to a team. The method is not without its limitations and may not be suitable for all athletes, particularly those who are not able to run double threshold sessions or maintain the high volume of running associated with the approach.
HERE'S HOW IT WORKS:
- Aerobic Capacity Improvement: The primary goal is to enhance aerobic capacity. Runners train just below their lactate threshold (the point at which lactic acid starts to accumulate in the muscles), which is typically about 85% of their maximum heart rate.
- Workout Structure: A typical session involves running for around 30 minutes at this high intensity, interspersed with short breaks of about 30 seconds. The aim is to maintain the intensity without overwhelming the muscles with lactic acid, preventing fatigue.
- Ideal for Long-Distance Runners: This method is especially beneficial for those training for marathons or half-marathons, as it builds the ability to sustain high intensity over longer periods.
- Considerations and Risks: While effective, the Norwegian method can be physically demanding. It's important to avoid overtraining and to incorporate variety in workouts to prevent boredom and ensure the body is being challenged effectively.
In summary, the Norwegian method is a proven training approach for enhancing endurance and performance, particularly for long-distance events. It involves running at high intensity with short breaks, focusing on staying below the lactate threshold. As with any intense training regimen, it's crucial to balance it with rest and variety to avoid overtraining and keep the training engaging.
NORWEGIAN METHOD FAQs
The Norwegian method of endurance training differs from other endurance training methods in several ways:
- High Volume of Running: The Norwegian method emphasizes a high volume of running, with a typical weekly mileage of 150-180 km.
- Lactate-Guided Threshold Interval Training: The Norwegian method is based on lactate-guided threshold interval training, which involves running at a high intensity for a set period, followed by a short rest period.
- Double Threshold Days: The Norwegian method involves two double threshold days per week, which are broken into intervals with tightly controlled lactate levels.
- Emphasis on Easy Running: The Norwegian method involves a lot of easy running, with just a small amount of intense training.
- Suitable for Elite Athletes: The Norwegian method is typically used by elite athletes, particularly middle and long-distance track athletes and marathon runners.
- Strict Monitoring of Lactate Levels: The Norwegian method requires strict monitoring of lactate levels with a device, making it challenging to apply to a team.
Overall, the Norwegian method is characterized by a high volume of running, lactate-guided threshold interval training, and an emphasis on easy running. It is suitable for elite athletes and requires strict monitoring of lactate levels.