"Double threshold is just two threshold sessions on the same day, but really one long session with a long recovery in between. It’s nothing more complicated than that.” - Dr. Marius Bakken on The Extramilest Show #139​

Marius Bakken is a two-time Olympian and medical doctor who held the Norwegian 5000m record for 15 years and has taken more than 5,000 lactate tests to learn how to train at the right intensity. In this episode, he breaks down the Norwegian training method for recreational runners, including how to control your intensity, balance hard workouts with recovery, and make double threshold training work around a busy life.

Click HERE to watch the full video with Marius Bakken.

Topics covered:

• ​00:00— Can the Norwegian method work for recreational runners?
• ​02:34— Understanding the Norwegian training method
• ​04:20— Applying intensity control to recreational running
• ​09:00— The stair test and early signs of overtraining
• ​14:30— Balancing daily stress, training, and recovery
• ​16:43— Finding the right intensity for threshold training
• ​21:32— Double threshold training for recreational runners
• ​26:40— Lessons from training with Kenyan runners
• ​27:33— The value of using a lactate meter
• ​32:18— Getting started with lactate testing
• ​38:18— Zone two training and overall training volume
• ​40:08— The future of personalized training and recovery tracking
• ​41:48— Overtraining, underfueling, and recovery
• ​45:40— Getting springy legs and understanding muscle tone
• ​49:00— Why Norwegian endurance athletes are so successful
• ​52:52— How running goals and mindset change with age
• ​55:51— Building a running habit when motivation is low
• ​57:28— Norwegian Method book
• ​1:00:48— Becoming a stronger, healthier, and happier athlete
• ​1:02:00— Carbon-plated shoes and running injuries
• ​1:05:49— The 45/15 interval workout explained
• ​1:09:00— Where to find Marius

​CLICK HERE to watch this new video.

Or listen on Spotify and Apple Podcasts.

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A few quotes from my conversation with Marius Bakken:

1. “It is difficult to hit the correct intensity, but it’s even more difficult to survive by doing it by effort.”
2. “You’ve got to start in the right spot. Run under 70% of max heart rate on the easy runs.”
3. “Hot baths on the easy days and cold on the hard days. It’s a good way to do it.”
4. "You can treat running and training as something that you do every day because you think it's important, and you try to keep the habit going, and not look for motivation.”
5. “Instead of putting all the effort down in one really hard session and then having trouble the next week, try to back a little bit off of training and then build from there.”
6. “Try to think long term in training, and try to have a goal of getting more sessions where you’re feeling springy, with a little bit left in the tank after the session.”

Hope you enjoy this new video, CLICK HERE to watch it.

Cheers,

Coach Floris Gierman

P.S. If you’re looking for additional guidance in your training and racing, check out our Personal Best Program. You’ll get proven training plans, weekly live coaching calls, and a supportive community to help you train smarter and race your best. Start your 7-day free trial at pbprogram.com​