I’ve seen people ask how you go from base training to be ready for a race when you train based on the norwegian method. Almgren was a guest this week on the podcast maratonlabbet, episode 232 (you can find it on Spotify), and was asked something along those lines. The episode was really good, so if you understand swedish it is something worth listening to.
He just ran Valencia 10k and explained what the training looked like the 9 weeks prior to the race.
1. He had 6 weeks of base training (200km/week). The standard double threshold week, but with a slightly longer long run than earlier.
2. Then two weeks with 170km/week. (The long runs where 20km and 22km for these weeks)
Tuesday was the same 6x6min and 25*400m. Thursdays was reduced to 5x6min and a harder session in the evening (4,5 to 7 in lactate). 6*800m (60s rest) + 6*600m (90s rest). At 2:06 and 1:31.
Fridays was easier than usual. 2* 8km easy.
Saturdays: easy 8km in the morning. And a hard session in the afternoon. Those sessions has been published everywhere. (3x 3km and 10x1k)
3. One week of tapering.
Monday: as usual (two easy runs)
Tuesday: two easy runs and strides
Wednesday: easy threshold in the morning. And a harder session in the afternoon: 5*800m + 4*600m
Thursday: 8 km easy
Friday: 7 km easy
Saturday: 6 km easy and 4 * 1 min.