Threshold: Running Coach

The same training method behind Norway's record-breaking distance runners — now in your pocket.

Threshold builds fully periodized training plans using the Norwegian double-threshold method: two quality sessions per day, 80/20 polarized intensity, and lactate-guided zones. Every plan is tailored to your race goal, current fitness, injury history, and weekly schedule.

This is not a template repeated 16 times. Your plan has real training phases — base, build, peak, taper, and transition — with volume that progresses safely and deload weeks built in.

HOW IT WORKS

Answer a few questions about your running background, race goals, and schedule. Threshold generates a multi-week plan in under two minutes with every session fully detailed: warm-up, intervals, target paces, recovery, and coaching notes.

WHAT YOU GET

Periodized Training Plan Multi-week plan structured in phases, not a flat weekly template. Volume builds progressively with automatic deload cycles every 3-4 weeks.

VDOT-Based Pacing Your paces are computed from race results using Daniels' VDOT tables. Every interval, tempo, and easy run has a precise target — no guessing.

Double-Threshold Sessions The signature of the Norwegian Method. Two threshold workouts in one day — morning and evening — for maximum stimulus with proper recovery between.

80/20 Intensity Distribution 80% of your volume at truly easy pace, 20% at threshold. No junk miles in the gray zone that tire you without building fitness.

Safety Guardrails Volume increases capped at 10% per week. No session more than 30% longer than recent history. Deload weeks enforced. Race taper built in. Injuries prevented, not just treated.

Coach Chat Ask questions, report fatigue, or request plan adjustments. Your coach has full context on your training history and can search current research to give you specific answers.

Adaptive Planning Plans respond to your feedback. Consistently high effort on easy days? Volume drops. Feeling strong? Your coach can progress you faster.

Apple Watch Integration Start runs from your wrist. Workout data syncs automatically from HealthKit, so your plan always reflects what you actually ran.

WHO THIS IS FOR

Whether you're training for your first 5K or chasing a marathon PR, Threshold adapts to your level. The Norwegian Method works for recreational runners just as well as elites — the principles are the same, the dosage changes.

• Runners training for a specific race (5K to ultramarathon)
• Runners who want structured training without a human coach
• Athletes coming back from injury who need safe progression
• Experienced runners ready to try the Norwegian approach

ABOUT THE METHOD

The Norwegian Method was developed through decades of testing by elite coaches and athletes, including over 5,500 lactate tests. It centers on threshold work in a narrow intensity range — hard enough to drive adaptation, controlled enough to repeat frequently. These principles have been validated at the highest level of distance running.

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