Double-threshold days are the cornerstone of the Norwegian Method. Two sessions, both in the LT1–LT2 zone, separated by 4–6 hours. Getting the fuel right matters more than most runners realise.
Morning Session (06:00)
Before an early threshold run, I keep it light:
- 1 slice sourdough with peanut butter
- 1 banana
- 350ml water with a pinch of salt
The goal is topping up liver glycogen from overnight without overloading the stomach. High-fat or high-fibre food before a threshold run is asking for trouble.
Recovery Window (08:30–12:30)
This window is the most important meal of the day. I have 4–5 hours to:
- Replenish glycogen stores
- Stimulate protein synthesis
- Keep inflammation manageable
In practice: oats, eggs, Greek yogurt, and some fruit. Carbohydrates first, then protein. The exact quantities are on the Nutrition page of the app.
Pre-Afternoon Session (16:30)
90 minutes before the PM session:
- 3 rice cakes with jam or honey
- 1 banana
- 500ml water
Simple carbs, minimal fat and fibre. Nothing that will slow gastric emptying.
Evening Recovery (20:00)
After the second threshold session, I prioritise protein and complex carbs:
- Lean protein (150g beef or chicken)
- Sweet potatoes or pasta
- Vegetables with olive oil
Sleep quality after a double-threshold day is everything — the adaptation happens at night.