Norwegian Method 5K Training Plans
Race your fastest 5K on controlled intensity: lots of relaxed aerobic running plus short, precisely dosed threshold and speed sessions. Four levels, $34.95 each, developed with 80/20 Endurance. Every plan is delivered through TrainingPeaks and includes free coach email support.
Choosing your level: every distance comes in four levels. Level 0 is the lowest weekly training volume, built for athletes newer to structured training; Levels 1 and 2 step up volume and complexity for experienced athletes; Level 3 carries the highest volume for advanced, high-mileage athletes. If you are between levels, choose the lower one — the Norwegian Method rewards consistency at controlled intensity, not extra volume you cannot absorb.
5k
Level 0
- Beginners, Masters
- 9 weeks
- Averages 3.25 hours per week
- Peaks at 3.75 hours per week
- 5 runs per week
$34.95
Level 1
- Low Volume, Masters
- 9 weeks
- Averages 4.5 hours per week
- Peaks at 5 hours per week
- 6 runs per week
$34.95
Level 2
- Advanced Athletes
- 9 weeks
- Averages 6 hours per week
- Peaks at 6.75 hours per week
- 7 runs per week
$34.95
Level 3
- Elite Athletes
- 9 weeks
- Averages 7.25 hours per week
- Peaks at 8 hours per week
- 9 runs per week
$34.95
Frequently asked questions
Which level should I choose?
Choose based on your current weekly training volume, not your ambition. Level 0 suits athletes newer to structured training, Levels 1-2 suit experienced athletes, and Level 3 is for advanced, high-volume athletes. When in doubt, pick the lower level – the method rewards consistency at controlled intensity.
What makes these plans "Norwegian Method"?
The plans are built on the training approach popularized by Norwegian endurance stars: a large volume of easy aerobic work combined with carefully controlled threshold sessions, keeping intensity precisely managed so you can train more without breaking down. They are developed with 80/20 Endurance.
How is the plan delivered?
Plans are delivered through TrainingPeaks: after purchase the full plan appears in your TrainingPeaks calendar with structured daily workouts. Every plan includes free coach email support, so you can ask questions as you train.
Do I train by pace, heart rate, or power?
Plan variants are available using pace, heart rate, or running power, so you can train with the device and metric you already use. The structure and intensity control are the same in each variant.