this is for advanced/professional athletes. It’s fine to do intervals for lower times. You can adapt the interval training per your fitness level. However If you are gassed after warm up, you ran way too hard, during warm up your heart rate should definitely be below 150.
I have heard it being called the Norwegian 4x4 Method by Peter Attia-the term seems fine. However, in distance running, the Norwegian Method refers to 2 x double threshold days, not Vo2 max intervals. What does it matter if you are Norwegian?
The Norwegian training method is predicated on running higher volume by spending more time running at threshold & sub threshold paces to minimize fatigue & strain from workouts. Occasionally dipping into VO2 max work. Also where is this 13% improvement number coming from?
There was a study like ten years ago, where this increased the vo2 max for the runners I believe. Göran Winblad has a good reaction on this video, where he debunks a lot of the youtube running myths. Other than this not being the norwegian method, he also talks about how 13% can be achieved with almost every type of workout as a beginner and that this is also a fast way to get injured for a lot of runners😅 Too be fair I have 4times 800m "sprints" in my training plan, so I dont fully disagree with this kind of workout. Two times a week however is a really bad idea, focusing on more volume and slow runs will be way more beneficial for most runners.
Thursday nights training in Manchester England 2km steady warm up 7 Laps. . 80% speed 250m - 150m walk recovery... 3 x 150m spirits with 150m walk recovery 800m jog cool down... Took about an hour... Hard work - much prefer a nice calm xc trail 😊
Ive heard that it allows your heart to stretch, and that is better as say to thicken. Body building gets your heart rate up, but its different, it causes the thickening. Im pretty new to the science based work outs so please correct me if I'm wrong there. Currently im exercising more to improve my fight training. My lungs are whats causing the biggest problem. During BJJ I know my arms, legs ect can still go for ALOT longer, but my lungs just wanna give up. Im trying different breathing techniques, incorporating more cardio, and have quit smoking tobacco. Im on vape currently (not really better, I know) and slowly making the switch to the new zyn/tobacco free nicotine stuff. I dont wanna hit a hard walk in that and jusy stay on the vape, despite its made me feel so much better than actual smoke. Thanks for the advice!
Hey quick question , i just started running so im a newbie , all i do rn is just run 5k’s the fastest i can. so i run for around 40min total with warmup. How could a 8x5 at my 5k pace with break benefit me?
@@adrien2799 you should prioritize slow running as your total work out volume then trying to run 5k all out. Start to target long runs around 4-6 miles in one session. You'll see a lot of benefits. The idea of threshold running as the 8x5 minute runs is to build a more substantial tempo when you actually go and do a race. As a newbie run I would recommend one per month of that workout and concentrate on building your base running, i.e. long slow distance (LSD). After I got two hours of LSD I got a lot faster, needed less recovery and I was able to give more output on my runs. Now I'm not saying just jump into two hours off the bat. Take it easy start at 40 minutes and increase very slowly. Circle back to the 8x5min it's really to help keep that faster pace and even faster pace more steady and for longer times. You probably and this is me guessing your 5k you start fast and slow down a lot at the end. The workout is aimed to keep you at the same pace the whole race or even get negative splits at every km marker.
@@adrien2799having a break reduces the risk of injury, and also allows you to run at that pace for longer (40 minutes of 5k race pace not including warm up vs around 20-30 minutes not including warm up). Time trialing a 5k as fast as you can every day will not only be less efficient training wise, but also can have a serious risk of injury. I recommend a schedule of: Monday - intervals Tuesday - easy/slow/short run Wednesday - light workout (ex tempo runs) Thursday- easy run Friday - intervals Saturday - long run (around 20-30% of your weekly mileage) Sunday - off
To be fair,be mindful how many intervals you do (coach Galloway, who seems to use this method for speed work throws way too many of them at the end of 10k training cycle). Too much too soon lead me to a lot of fatigue, overtraining and recurrence of ITBS.
I’m fat (5’8” and 220 lbs) and I’m just now getting to the point of 4 miles in about 40 minutes. My biggest problem is the fatigue of my calves and left ankle. Running a 10k in 2 weeks, hoping to do it in less than an hour. I used to be a lot faster, but I stopped training.
i had that problem too and what helped me was getting new shoes and stretching my ankles/feet a bunch before running, also try to run more on your toes if you don’t already
I also recommend running shoes with a wide toe box + power step insoles. Try tibialis raises and glute bridges 3x a week. Eventually hip flexor training if you really have an interest. I believe in you dawg
20 min warm up jog. let's me stop you there good Mr. I gass around 13 min of the lightest jog. if i could go any slower i would, but it would look like i'm trying to do some kind of zombie dance.
A watch will be superior but you can try it out on feel. It won't feel like an all out sprint by the feeling you're looking for is going 80-90% effort.
@@TheMrsBeagle thanks. Does 30 mins on the treadmill have the same physiological fitness gain as 30 mins outside, both running same speed, and incline on the treadmill ??
@@na-dk9vm The only major difference between treadmill and outdoor running is the lack of wind resistance on the treadmill. This becomes more significant the faster you run. Anything below 6 min/km and the difference is negligible, at 5 min/km or faster you can increase the incline to 0.5% - 1% to compensate
My advice, don't bother with fitbit. It's consistently 20 bpm off during high intensity exercises. Apple is inaccurate too but less so. Never tested a Garmin or other brands of sport watches. Most accurate I've found is the heart monitor that straps to your chest.
How is 4min at 5k pace going to get me 95% of max HR? I might be lucky to get max HR if I run a complete 5k at race pace. Where are they getting this math? Lol. 4 min to get 95% of max HR I would have to run at mile pace or something faster. Not 5k pace lol.
4minute at 5k pace is not going to get you 95% max HR lol. You will get max HR by running a 5k at race pace if you run your best race, many times people can't run their best race, they will hit 98 99% max HR during 5k. Also, 4minutes at 5k pace, will get you maybe 80%-85 HR, not 95%. To get 85-95% you need to run faster than 5k pace and multiple intervals back to back to back.
5k pace is ambiguous. Some people run it in 13min, others in 30 min. Totally different thing intensity wise. You need to specify in race time not distance. Also 85-95% HR is a wide span. At 85% I am below lactate threshold, at 95% I am in Vo2max territory. In other words useless intensity advice.
I've tried this and personally I feel like those really long winded runs are what increases my aerobic base the most, i.e. my ability to run further at a faster rate
Run as fast as you can for a solid minute, so that the device you are using to measure your heart rate can get a solid reading. Ideally with a chest strap heart monitor, or at a sports medicine facility.
Did the training, only got 12.5% increase in VO2 max. Don’t bother wasting your time guys.
Are you joking or dead serious
Obviously he’s serious what else would he mean🤷♂️
Cheers for the insight!!! Was about to get out of bed to try this..thank goodness I didn't, would have been a waste! You sir, are a life saver!
I can vouch for that.
You guys wanna get faster? Do 400m repeats. End of story. I got the fastest 2 mile time at my unit 11:27
"10-20 min warmup jog"
That's my whole exercise 😅
X2
Yeahh, i’m doing the 4x4 method but i think the warm up and cool down was this guys own input
😂😂😂
Bold of you to assume I can do anything beyond a 10 minute warm up jog
“Completes warm up jog” “is completely gassed and can’t do the rest”
*Dies
In that case you are running way too fast. Nothing wrong with just walking as your warmup
@@occultsymbolsBut walking as a warm for a 90% effort will probably lead to injury..
this is for advanced/professional athletes. It’s fine to do intervals for lower times. You can adapt the interval training per your fitness level. However If you are gassed after warm up, you ran way too hard, during warm up your heart rate should definitely be below 150.
This has nothing to do with the Norwegian method, even though 4x4 was made popular by a Norwegian researcher. Best regards, a Norwegian
I have heard it being called the Norwegian 4x4 Method by Peter Attia-the term seems fine. However, in distance running, the Norwegian Method refers to 2 x double threshold days, not Vo2 max intervals.
What does it matter if you are Norwegian?
Basically a HIIT
20 minute cooldown jog” - buddy that’s my workout
this training method really kicks your ass
Nordic 4x4 is one of my favorite speed sessions, not to long and grueling yet very effective
Your warm up jog is my 100% effort 😢
The Norwegian training method is predicated on running higher volume by spending more time running at threshold & sub threshold paces to minimize fatigue & strain from workouts. Occasionally dipping into VO2 max work. Also where is this 13% improvement number coming from?
There was a study like ten years ago, where this increased the vo2 max for the runners I believe. Göran Winblad has a good reaction on this video, where he debunks a lot of the youtube running myths. Other than this not being the norwegian method, he also talks about how 13% can be achieved with almost every type of workout as a beginner and that this is also a fast way to get injured for a lot of runners😅
Too be fair I have 4times 800m "sprints" in my training plan, so I dont fully disagree with this kind of workout. Two times a week however is a really bad idea, focusing on more volume and slow runs will be way more beneficial for most runners.
Tried this out last week, it’s a good workout
So just high intensity intervals
I knew there was an easier way to convey this. Thank you!
Thursday nights training in Manchester England
2km steady warm up
7 Laps. . 80% speed 250m - 150m walk recovery...
3 x 150m spirits with 150m walk recovery
800m jog cool down...
Took about an hour... Hard work - much prefer a nice calm xc trail 😊
I do this on the Stair Climber. Great workout!
I run that 5x1km for 4:00 and 5x500m rests. Perfect.
Should I call for an ambulance before the workout or let someone call for me after the workout?
Ive heard that it allows your heart to stretch, and that is better as say to thicken. Body building gets your heart rate up, but its different, it causes the thickening. Im pretty new to the science based work outs so please correct me if I'm wrong there. Currently im exercising more to improve my fight training. My lungs are whats causing the biggest problem. During BJJ I know my arms, legs ect can still go for ALOT longer, but my lungs just wanna give up. Im trying different breathing techniques, incorporating more cardio, and have quit smoking tobacco. Im on vape currently (not really better, I know) and slowly making the switch to the new zyn/tobacco free nicotine stuff. I dont wanna hit a hard walk in that and jusy stay on the vape, despite its made me feel so much better than actual smoke. Thanks for the advice!
I used to do 8x5min with 2 minute rest at 5k pace. It's super brutal. Give it a try.
Hey quick question , i just started running so im a newbie , all i do rn is just run 5k’s the fastest i can. so i run for around 40min total with warmup. How could a 8x5 at my 5k pace with break benefit me?
@@adrien2799 you should prioritize slow running as your total work out volume then trying to run 5k all out. Start to target long runs around 4-6 miles in one session. You'll see a lot of benefits. The idea of threshold running as the 8x5 minute runs is to build a more substantial tempo when you actually go and do a race. As a newbie run I would recommend one per month of that workout and concentrate on building your base running, i.e. long slow distance (LSD). After I got two hours of LSD I got a lot faster, needed less recovery and I was able to give more output on my runs. Now I'm not saying just jump into two hours off the bat. Take it easy start at 40 minutes and increase very slowly. Circle back to the 8x5min it's really to help keep that faster pace and even faster pace more steady and for longer times. You probably and this is me guessing your 5k you start fast and slow down a lot at the end. The workout is aimed to keep you at the same pace the whole race or even get negative splits at every km marker.
@@adrien2799having a break reduces the risk of injury, and also allows you to run at that pace for longer (40 minutes of 5k race pace not including warm up vs around 20-30 minutes not including warm up). Time trialing a 5k as fast as you can every day will not only be less efficient training wise, but also can have a serious risk of injury. I recommend a schedule of:
Monday - intervals
Tuesday - easy/slow/short run
Wednesday - light workout (ex tempo runs)
Thursday- easy run
Friday - intervals
Saturday - long run (around 20-30% of your weekly mileage)
Sunday - off
As a newbie you will improve with almost every strategie… focus on your basic before getting deeper
@@frankalias7516true , thank you
To be fair,be mindful how many intervals you do (coach Galloway, who seems to use this method for speed work throws way too many of them at the end of 10k training cycle). Too much too soon lead me to a lot of fatigue, overtraining and recurrence of ITBS.
I like the sound of this
I'm gonna give it a try, thanks 👍
The video is clickbait you VO2 max wont increase by 13% from a workout, total BS
Dude this is intense wtf
Thanks i will definitely try this today!
This workout will make my joints hurt at work
Can't wait to try this.... Actually i can wait. Sounds tiring 😂
I’m fat (5’8” and 220 lbs) and I’m just now getting to the point of 4 miles in about 40 minutes. My biggest problem is the fatigue of my calves and left ankle.
Running a 10k in 2 weeks, hoping to do it in less than an hour. I used to be a lot faster, but I stopped training.
i had that problem too and what helped me was getting new shoes and stretching my ankles/feet a bunch before running, also try to run more on your toes if you don’t already
Try some pre run drills and do some post run yoga, yoga with Adriene on YT
Keep going, you'll get there
Hope ur 10k went good
I also recommend running shoes with a wide toe box + power step insoles. Try tibialis raises and glute bridges 3x a week. Eventually hip flexor training if you really have an interest. I believe in you dawg
Strength train
U had me dead at warm up
That is a shitload of work. No wonder it increases the VO2 max by so much. Wouldn't expect anything less.
This is actually bs and he does not understand the method he is talking about😂
Not norwegian, just bread and butter vo2 interval 1-o-1.
Btw, Seiler a Texan in Norway says 4x8min @ 90% works better for most athletes.
4X4
So basically 4… and then 3…
but-
4x4(3)
The true Norwegian method will increase VO2 max by a lot more and also push your lactate treshold along the way, but will require longer time.
20 min warm up jog. let's me stop you there good Mr. I gass around 13 min of the lightest jog. if i could go any slower i would, but it would look like i'm trying to do some kind of zombie dance.
This is the workout made famous by Sebastian coe and its 3k-5k pace. Norwegian method is double thresholds
Push the cart to the WAAAYYY back of the WalMart parking lot at a sprint. Without getting run over.
Excellent! The Norwegian are the best and that’s a fact Jakob is king 👑 and lpurde
Not just for the average Joe, but for many seasoned runners, this would be considered over training. Thus, setting yourself up for injury.
do you really need that long of a warm up/cool down?
Good workout but 13%… completely arbitrary number.
What is this... like, 17 miles per workout?
How long do you have to train to get a 13% increase? A month, a year, a decade? Without this information this is pretty useless information.
Do you need to change running shoes Un between as well?
None of this is related to the ingebrigstens.
That really works!!
What training block should this be done in?
What if my warmup gets me to 80-90% heartrate lol. I do a slow jog at around 10-11min pace and hit 180-200 bpm. Any slower I'd be walking... :(
Why would 85-95 be the 5k AND the 10k pace? Doesn’t make sense to me
I thought the Norwegian method was lots of long, low intensity runs keeping your HR just at the aerobic phase?
Yes
Do you run with a stick in your hand
I would pass out doing the first round.
Nice
In fact I just started doing 1x1 and for it’s brutal I’ll keep increasing to 2x2 etc.
how long does it take for this 13% increase
its also 600m-1200m repeats depending on your pace
Where are those hats from ?
Science from the same research group also found out that only doing 1 block of 4 min at 90% increased your VO2 max with 10%…
So 4x1200m, 3’ rest. Got it
You basically invent HIIT
do I need a watch to see if I'm running at 80%?
When will I reach the 13%? A week, a month, a year,...?
Ayyy this is my speed repeats
interesting
Any intervals 3-8 mins long will increase v02 max
This is the same concept for weight training. Except its for the heart muscle.
Trataré de hacerlo la próxima semana
I gotta run for over an hour? Bruh
Having done some thousand kilometres with this protocol and read all the status about it then improvement is 2% per training.
And now I'm must search the meaning of VO2 Max😂
Newbie runner. How can I do this if I dont have smart watch. Like how can I know that I am on the right HR?
A watch will be superior but you can try it out on feel. It won't feel like an all out sprint by the feeling you're looking for is going 80-90% effort.
if you a newbie u dont need this.
First try to run how you feel.
I've been doing this for so long
Fartlek training
If you can find a Fartlek course nowadays.
Imma walk then
Dude...Ive got kids...aint nobody got time for dat :D
Ah shucks.. I got the VO2 pro.
I will tell you, the bike is the best place. You don't have to figure out your extract when you're done; you just get off.
Is it still beneficial if you do it on the treadmill?? If you put the incline up high enough??
If it's about your heart rate, doesn't matter how you get there- road, treadmill, pool, treadmill.
@@TheMrsBeagle thanks. Does 30 mins on the treadmill have the same physiological fitness gain as 30 mins outside, both running same speed, and incline on the treadmill ??
@@na-dk9vm The only major difference between treadmill and outdoor running is the lack of wind resistance on the treadmill. This becomes more significant the faster you run. Anything below 6 min/km and the difference is negligible, at 5 min/km or faster you can increase the incline to 0.5% - 1% to compensate
in other words, low intensity cardio, followed by max interval cardio.
0x13. Hmm
Oh yes I know my 5-10 k pace Forsure
I dont know about doing it in the pool
Well first I need a watch that wont read 20 beats off
My advice, don't bother with fitbit. It's consistently 20 bpm off during high intensity exercises. Apple is inaccurate too but less so. Never tested a Garmin or other brands of sport watches. Most accurate I've found is the heart monitor that straps to your chest.
You are missing a vital step , step one be able to jog for 10-20 minutes without crapping yourself .
How is 4min at 5k pace going to get me 95% of max HR? I might be lucky to get max HR if I run a complete 5k at race pace. Where are they getting this math? Lol. 4 min to get 95% of max HR I would have to run at mile pace or something faster. Not 5k pace lol.
Then you aren’t running your 5K’s fast enough
This is nonsense. If you are at 95% of your HR after the first kilometer you are not going to be able to maintain that pace for the next 4 kilometers.
4minute at 5k pace is not going to get you 95% max HR lol. You will get max HR by running a 5k at race pace if you run your best race, many times people can't run their best race, they will hit 98 99% max HR during 5k. Also, 4minutes at 5k pace, will get you maybe 80%-85 HR, not 95%. To get 85-95% you need to run faster than 5k pace and multiple intervals back to back to back.
5k pace is ambiguous. Some people run it in 13min, others in 30 min. Totally different thing intensity wise. You need to specify in race time not distance.
Also 85-95% HR is a wide span. At 85% I am below lactate threshold, at 95% I am in Vo2max territory.
In other words useless intensity advice.
I've tried this and personally I feel like those really long winded runs are what increases my aerobic base the most, i.e. my ability to run further at a faster rate
This isnt the norweigen method
Or just do threshold training like the actual Norwegians do
More importantly, how do is stop getting red faced? I could stop traffic its that bad 😂
Credit Jack Daniels
Why not call it a 4x3 instead of a 4x4??
#itscalledwokemath
Yeah... I like pizza way too much for this! Can barely run a 5k
How do i know my max heart rate
Run as fast as you can for a solid minute, so that the device you are using to measure your heart rate can get a solid reading. Ideally with a chest strap heart monitor, or at a sports medicine facility.
I like how he calls a 10-20min jog easy 🤣 I’m dead after 5 minutes
Nope the 4 min hard is supposed to be at 3k pace
The first sentence starts wrong
Does Sex work to?
Just say ...Do Interval Running
This is basically the opposite of the Norwegian method, where did you get this information??
can you do this on other equipment rower maybe ?
does not know your starting vo2max, claims a % increase..... uh huh..
This is not called "Norwegian Method". Do your research and stop spreading false information just to get some attention.
Stop. Please.