Doing long runs in a Norwegian single threshold style training
Not sure how valid the term 'norwegian' really is anymore when referring to this style of training, but I know a lot of people follow this amateur variant of double threshold training (I believe popularized by Kristoffer Ingebrigtsen) so hence the naming.
In the last few months (I'd say october onwards) I have been doing this style of training to some extent:
- Threshold sessions with 1 to 2 days of easy running in between, with the threshold sessions being anywhere between LT1 & LT2.
- Total volume in a threshold session - so including WU and CD - is usually between 13K & 17K, with time at threshold being between 30 & 40 mins.
- I never really worked with fixed days of doing the threshold sessions nor did I incorporate any dedicated long runs
This has worked decently for me, though before doing this I never did much structured or dedicated running so I have no idea if I would have achieved the same with another running strategy on similar volume 🤷♂️
Now for the reason of this post: so far my main focus was the 10K distance, but I'm starting to look more at 15-21K races. Especially for the HM (21K) it feels like it may be important to start incorporating some longer runs. Do I just replace one of the threshold sessions with a long run (20-25K) at a higher intensity, say with HR creeping towards halfway LT1-LT2 towards the end? Making it a lower intensity long run feels like I would have too much rest between my previous threshold session and the next, but just replacing an easy day with an easy long run seems like it would be a bit too taxing to be considered an easy day..
So basically I keep the idea of '3 workouts a week' by making the long run more intense.
Anyone else follow this method while using a longer run (20K+)?