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 40 mpw.
Before starting this plan, you should already be running ~35 mpw of easy mileage. This plan will stay at 40 mpw after the first 2 weeks.
This plan has 6 days of running per week with one off day.
There is no biking or cross training in this plan.
There are no double threshold days in this plan, rather it is a low mileage interpretation of the Norwegian method.
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.
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.