HOW TO NAIL SUB-THRESHOLD SESSIONS (NORWEGIAN METHOD)
In this episode I’m joined by Sota — a running coach who’s currently focused on ultras and has done a lot of thinking and experimenting with threshold and sub-threshold training.
The goal of this conversation is simple:How do you actually run sub-threshold sessions at the RIGHT intensity?
We dig into the Norwegian-inspired approach I’ve been using (“Norwegian singles”) and break down what it really means to train in that “sweet spot” zone without overcooking it.
IN THIS EPISODE WE COVER
State, not pace: Why the true goal is a physiological state – not a magic pace or heart rate number
Heart rate done properly:
Why wrist-based HR can be unreliable
Why a chest strap matters
Using max heart rate from a proper test vs a hard 5K
What happens when HR drifts up and when that doesn’t mean you ruined the session
The kind of HR range I typically see by the end of reps (not the start)
Pace as a surrogate (with caveats):
Why calculators only give a range, not a target to obsess over
How hills, heat and humidity radically change what “the right pace” looks like
Examples from big marathons like Berlin vs London to show what weather does to performance
RPE, breathing and talk test:
Using feel, breathing and talking to understand when you’re under control
The clear breathing “line” where you know you’ve stuffed it and gone too hard
Why I don’t obsess over the 1–10 RPE number, but still use the idea
Recovery, reps in reserve and motivation:
Why I want to feel like I could do another sub-threshold session the next day
Using “reps in reserve” thinking for threshold, not just in the gym
How motivation and how you feel the next day can signal if you’ve pushed too hard
Trusting your body vs chasing numbers:
How all metrics (pace, HR, power, etc.) are just surrogates for the same state
Why triangulating multiple signals beats relying on just one
Learning to trust feel once you’ve calibrated it
My experiment with Norwegian singles:
The 10 x 3-minute sessions I’ve been doing
How my pace has jumped by ~10 seconds per km in six weeks at the same effort and HR
Why this style of training feels easier, more fun – yet progress has never been faster
We finish by talking through common mistakes people make with sub-threshold work and Sota’s top tips for getting this style of training right long term: consistency over perfection, aiming for the dartboard rather than the bullseye, and remembering that it’s always better to leave a little in the tank than to blow up.
If you’re trying to understand the practical side of the Norwegian method and want more than just pace charts and screenshots, this episode will help you join the dots.
WATCH THE ORIGINAL VIDEO:https://youtu.be/jLQbdboNwVA
MORE ON NORWEGIAN TRAINING:YouTube playlist – https://www.youtube.com/playlist?list=PLdBf6Px_3oJpAkqogzmcpR1GuF7bwhw2_
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