Train Like a Norwegian!
You don't have to purchase a lactate analyzer or do double threshold workouts to benefit from the measured and methodical approach to endurance training that started in Norway and has swept the planet in the past several years. Powered by the proven 80/20 Endurance training methodology, our nine-week Norwegian Training 5K Run Plan - Level 3 uses a combination of carefully controlled moderate-intensity interval workouts and lots of low-intensity running to deliver fitness and performance breakthroughs to everyday runners like you.
Who is this plan for?
Our Level 3 plan is intended for experienced and highly competitive runners who want to crush their next 5K race. You should be comfortably able to run up to nine times per week for up to 80 minutes at a time before you start the plan.
How is the plan structured?
The plan is nine weeks long and features eight to nine runs per week, including two harder workouts, a longer run that may include some work at faster paces, five to six easy runs, and a rest day every third week. The training load builds gradually from week to week (except in weeks 3 and 6, which are recovery weeks, and week 9, which is a taper week), beginning at 7 hours and 44 minutes of running (574 Total Training Stress Score) and peaking at 8 hours and 30 minutes (583 Total Training Stress Score) in Week 7.
How Do I Measure My Intensity?
This plan presents each workout's intensity target by Heart Rate, but Pace, Power and RPE versions of this plan are also available. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.
Do You Have a Guarantee?
Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy. Review our Level Comparison Chart to see what level is right for you.
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80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.