The Norwegian Method Explained
One of my clients recently expressed an interest in the Norwegian Method of training. The extent of my knowledge on this subject is that it involved a blood lactate meter and double threshold workouts, so I purchased the book The Norwegian Method Applied by Marius Bakken.
If you’re mildly curious and don’t want to read the book yourself, here is my very cursory explanation of The Norwegian training Method.
The Premise
Bakken explains that runners can work out a lot more and lower their risk of injury if they limit high intensity running. Instead of needing 2-3 days off (or more) between workouts to recover, runners can workout every-other day, even twice a day, as long as they are very strict about limiting intensity. The focus is on running as much as possible just below threshold pace. This aerobic training will help the runner maintain their race pace in competition even though they rarely touch race pace in training.
The Center
This entire training method revolves around threshold training. PRECISE threshold training based on lactate testing. You can’t do any workouts that would compromise your ability to be recovered as soon as possible in order to run more threshold workouts.
You eliminate as much as possible hard efforts, running fast, hill sprints, hard strength training, etc. Of course, these aspects of training are actually needed so you’re allowed to do them in small amounts at most once a week. Bakken calls any non-threshold workout the “x-session” of the week.
Info you need: Threshold and Lactate Levels
I’m going to try to keep this as simple as possible, stay with me.
While running, the body creates lactate (a result of turning food into energy) and clears lactate away. If you are running easy, you don’t really accumulate lactate in your blood because your body is able to clear it away faster than your body is creating it.
The faster and harder you run, the quicker your body creates lactate. Threshold is the point where the body creates lactate and clears it at the same rate. Usually this is at a pace someone can maintain for up to an hour of racing effort.
The textbook threshold lactate level is 4.0mmol/L but of course varies among individuals.
Sub-Threshold and the Golden Zone
All threshold work in the Norwegian Method is actually done at slightly under threshold limit to be extra sure you don’t run too hard, need more recovery and ultimately mess up the chance to run more threshold ASAP. Therefore, threshold training is actually called “sub-threshold” in this method.
The Golden Zone is where you want to be for all sub-threshold training sessions. This zone refers to a range in blood lactate level somewhere between 2.0-3.5mmol/L and is associated with specific paces based on the length of intervals you’re running. For example, the pace limit for sub-threshold intervals of 400m will be faster than the pace for mile repeats.
Figuring out Your Golden Zone
The only foolproof way to know your lactate threshold and determine your Golden Zone is by using a lactate meter. You run, then take a break and prick your finger and get a blood lactate reading. You do this repeatedly to determine what pace associates with your lactate threshold. Of course, fitness gains make a difference so make sure to keep on pricking your finger! Bakken states he has done 5,500 lactate tests on himself and other runners.
If you actually want to determine your Golden Zone, buy the book and follow the instructions. There are several other methods outlined to estimate your Golden Zone but it’s important to build in room for error when using these methods. You get margin for error by making your calculated paces even slower.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.