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 70 mpw.
Before starting this plan, you should already be running ~60-65 mpw and doing two threshold sessions per week while building up. This plan will stay at 70 miles after week 3.
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.
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 three double days a week. One of the double days is a double threshold day and the other 2 are easy run 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.