This plan is for those looking to try out the Norwegian training method while training for anywhere from the mile to 10k race distances and running 90 mpw. Someone who starts this plan should have experience in past seasons/builds running 85-90mpw or more.
Before starting this plan, you should already be running ~80 mpw of easy mileage with some basic fartlek and threshold workouts while building up. This plan will stay at 90 mpw after the first 3 weeks.
This plan has 7 days of running per week.
There is no biking or cross training in this plan.
Workouts are given based on intensity, pace, and % of heart rate max. There are also lactate ranges given on the threshold days for those that have a lactate meter. Tips for predicting lactate based on heart rate behavior are given.
It is highly recommended to purchase a lactate meter to use for the threshold sessions since the volume of threshold every week is so high.
This plan is great for summer and winter base phase before a season, or anyone looking to build a big strong base before starting more race specific work.
This plan has four double days per week including two double threshold days per week. The other 2 double days are easy doubles.
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.