The Norwegian Method: Hot Takes 🔥
*First, please read my post: The Norwegian Method Explained
The Norwegian Method is a trend.
Double threshold is so hot right now! Despite the author presenting it as the best way (it does seem the best way for him) it is not the best way for everyone. Deep into the book, Bakken discusses how to individualize for the runners who are not suited to pure threshold training.
If you’re not suited to pure threshold training, don’t adapt this method… just forget about it.The Norwegian Method has been developed by and for men.
Bakken writes: “predictability isn’t a minor detail. It is the foundation of the entire training structure.” (p. 76) Men have the luxury of a 1 day hormonal cycle. Women however, do not. We have an approximately 28 day hormonal cycle that may vary for many different reasons. We do not operate with the expectation of daily consistency and predictability… until menopause. And I’m quite sure that post-menopausal women are not the target audience of this book.The Norwegian Method is inaccessible and intimidating.
The only fool-proof way to carry out this method is with consistent and regular use of lactate testing. Without the lactate meter, it’s very possible to just go a little bit too hard or too fast on a day when you’re feeling good. Bakken explains: “Extreme and complete accuracy is pursued” (p.58) and “Running 4-10sec/km or 8-16sec/mile faster than you should on threshold workouts isn’t a minor slip. It’s the difference between predictable recovery and losing control of the entire week.” (p. 76).The problem is that complete accuracy is so hard to achieve. Different super shoes will affect goal pace. Terrain and weather conditions will affect goal pace. (Bakken does recommend using a treadmill).
The Norwegian Method completely depends on technology.
You may not run by feel, ever. Always follow the prescribed paces for your sub-threshold to stay in the Golden Zone. Never go faster! Even if you feel great!
In addition, we are instructed that: “all easy runs should stay below 70% of max heart-rate — no exceptions.” (p.67) Better not leave your watch at home even on an easy day because YOU MIGHT RUN TOO FAST.
While there is extensive instruction on how to estimate your Golden Zone without a lactate meter, you still need a HR monitor and GPS watch to monitor your paces in every run and workout.The Norwegian Method is boring.
If I had to train like this I would have never stayed in the sport long-term. Some runners enjoy high intensity workouts. Running fast is fun. Running as much sub-threshold as possible and never allowing myself the option of running faster when I feel good sounds awful.The Norwegian Method requires major buy-in.
The method takes a long time for the promised big pay-off. You have to believe that the high amount of sub-threshold work will yield the desired results (fast race times, winning) while you’re being careful to never ever prioritize fast running in training. During this time, you are aware that you could easily run too fast by accident and mess up the training. You are also aware that your competitors will be running fast in training on purpose. When it comes to “trusting the process” this is a big ask.The Norwegian Method is NOT for teams.
This method can’t be efficiently applied to a team of runners. Some runners will find it way too boring. Some runners will inevitably not be suited to pure threshold. Some runners will lose confidence training this way. And for the others, each will need to determine their individual Golden Zone and stick with it.The Norwegian Method neglects the mental training that workouts can provide.
Bakken’s recommendation for any race-pace training is to ”adjust rests or interval length during the session to keep yourself around the threshold.” (p.139) In other words: long rests, short intervals, never let it get too hard.
But training isn’t only for making fitness gains! Workouts are meant to build mental toughness and require focus. Hard workouts teach us that we can still run well when we are tired or not feeling good. By doing hard workouts we become familiar with the discomfort of fatigue and learn to manage it.
In Conclusion
It’s obvious that I’m not a huge fan of The Norwegian Method.. That being said, I can think of specific athletes I’ve coached throughout the years who may have really thrived following this training method. Training methods should be suited to an athlete’s strengths and preferences with the goal of creating an enjoyable lifestyle that leads to progress.
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.