Key takeaways
Norwegian double threshold means two lactate-guided threshold interval sessions on the same day, usually twice a week, within mostly easy, high-volume training
It was developed by Marius Bakken and refined by the Ingebrigtsen family, whose runners covered 140 to 160 km a week with 23 to 25% at or above threshold
No controlled trial has tested it, and it suits experienced runners with high volume, while most amateurs gain more from one threshold session a day
Jakob Ingebrigtsen's success turned a once-obscure Norwegian training idea into one of the most discussed topics in running: double threshold, or two controlled threshold sessions on the same day. Here is what it is, where it came from, what the evidence does and doesn't show, and how ordinary runners can borrow from it.
What is Norwegian double threshold
The Norwegian double threshold is a version of lactate-guided threshold interval training (LGTIT). On certain days, runners do a threshold interval session in the morning and another in the afternoon or evening. Intensity is set by blood lactate measured during the session rather than by pace alone, and the rest of the week is mostly easy running.
The core idea is to pile up a large amount of work close to lactate threshold without the fatigue of racing hard intervals. If threshold is new to you, read lactate threshold training first.
Where double threshold training came from
A 2023 review by Casado, Foster, Bakken and Tjelta describes how Norwegian 5000 m runner Marius Bakken developed the model in the late 1990s, reaching a 5000 m best of 13:06.39. The Ingebrigtsen brothers (Henrik, Filip and Jakob) later adopted and refined it.
In a 2019 case study, Tjelta reported that during the 2018 and 2019 preparation periods the three brothers ran an average of 140 to 160 km a week, with 23 to 25% at or above anaerobic threshold pace, and that intensity in interval sessions was monitored with blood lactate. Tjelta also highlighted an active childhood, a gradual rise in training over many years, family support and mental toughness.
Double threshold training: a typical week
Casado and colleagues summarise the model like this:
| Feature | Elite double threshold model |
|---|---|
| Weekly volume | About 150–180 km |
| Threshold sessions | 3–4 lactate-guided sessions a week, often on 2 double days |
| Fast session | 1 session near VO2max intensity |
| Low intensity share | About 70–80% of volume |
| Lactate target | Typically 2–4.5 mmol/L, measured every 1–3 reps |
| Rep length | 400–3000 m |
| Recovery between reps | Short, often about 1 minute |
| Example double day | Morning 5 × 6 min at 2.5 mmol/L; evening 10 × 1000 m at 3.5 mmol/L, 1 min recovery |
The pattern is hard day, easy day: a double threshold day is followed by easy running, never by another hard day.
Lactate-guided intervals explained
Rather than running a fixed pace, the athlete pricks a finger every one to three reps and adjusts speed to stay in a target band. If lactate drifts above it, the next reps slow down. This keeps sessions below the point where fatigue builds quickly, so the athlete can train hard again a day or two later. Breaking threshold running into reps with short rests lets runners hold a slightly faster pace for more total minutes than one continuous tempo run.
What the evidence shows
This is mainly a coaching model built on results, not on trials. Casado and colleagues state plainly that no controlled studies have tested its effectiveness, and that its value for the marathon is uncertain, since it was built around the 1500 m to 5000 m. The broader research on world-class runners, reviewed by Haugen and colleagues (2022), does show that elite runners keep at least 80% of their running at low intensity and do about 2 to 3 key sessions a week. Double threshold is one way of arranging those key sessions.
Why double threshold is for advanced runners
- It depends on volume. Two threshold sessions a day only make sense on top of a large easy base. At 30 to 50 km a week, two threshold sessions would make up far too much of your running.
- It needs control. The method works because threshold sessions stay controlled. Most amateurs run them too hard, turning them into races.
- Time and recovery. Two sessions a day, twice a week, demands sleep, nutrition and free time that most people with jobs don't have.
Simpler versions for amateurs
- One threshold session a week, such as 4 × 8 min or 3 × 10 min at a comfortably hard effort with 1 to 2 minutes of easy jogging, plus mostly easy running.
- Norwegian singles: three controlled sub-threshold interval sessions a week, one per day, never two on the same day. See the Norwegian singles method.
- Use heart rate or effort instead of lactate: a common coaching guideline is about 80 to 88% of max heart rate, or a pace you could hold for about an hour. Set zones with the heart rate zone calculator.
- Experienced high-volume runners can try one double day a week, keeping both sessions short and easy to control.
A treadmill makes pacing these sessions easy (see treadmill vs outdoor running). Keep strides and an occasional VO2max session, such as the Norwegian 4×4, in the mix. For a broader plan, see how to run faster and 80/20 training.
Norwegian double threshold vs Norwegian singles
Double threshold puts two sessions on one day and needs a large base. Singles spread similar sub-threshold work over more days, one session at a time, which suits amateurs better. Both rely on controlling intensity rather than going as hard as possible. If fatigue builds, watch for the signs of overtraining and the difference between VO2max and lactate threshold. Estimate threshold pace with the VO2max running calculator and find more in VO2max for running.
Safety: high training volume raises the risk of injury and overtraining. Build up gradually, and get medical advice before hard training if you have a heart condition or high blood pressure.
Frequently asked questions
What is Norwegian double threshold?
It is a training model in which runners do two threshold interval sessions on the same day, often a morning and an evening session, with pace controlled by blood lactate, typically between about 2 and 4.5 mmol/L. Most of the remaining running is easy.
How many times a week do you do double threshold?
Elite runners typically do two double-threshold days a week, plus one faster session near VO2max, giving 3 to 4 threshold sessions overall. Easy days sit between them.
Is double threshold training good for beginners?
No. It was designed for elite runners running 150 to 180 km a week. Beginners and most amateurs improve more from consistent easy running with one threshold and perhaps one interval session a week.
Do you need a lactate meter for double threshold?
Elite runners use one, but amateurs can use heart rate and perceived effort instead. Aim for a comfortably hard effort you could hold for about an hour, and keep each rep controlled rather than racing it.
Sources
- Casado A, Foster C, Bakken M, Tjelta LI. Does lactate-guided threshold interval training within a high-volume low-intensity approach represent the "next step" in the evolution of distance running training? Int J Environ Res Public Health, 2023.
- Tjelta LI. Three Norwegian brothers all European 1500 m champions: what is the secret? Int J Sports Sci Coach, 2019.
- Haugen T, et al. The training characteristics of world-class distance runners: an integration of scientific literature and results-proven practice. Sports Med Open, 2022.