Really good (English) Ingebrigtsen training discussion

curious to know wrote:

Kristian mentions a Norwegian podcast where there have interviewed Jakob, Marius Bakken, etc. Does anyone know the name of this podcast?

technotronic trainer wrote:

This is a great thread. Let's not muck it up with unnecessary quibbling about who drank what.

Ófært um bergmál.

Sledge_Hammer wrote:

delrio wrote:

If I recall correctly their easy runs are about 1 hour at 7min/mile pace.

Unless the route is hilly (which I doubt), no way they're running 7 mins pace. Way too slow for athlete of their caliber.

Why? Kristian Blummenfelt (the current Olympic champion triathlete from Norway) frequently runs an hour at closer to 8 min pace.

Just this week, 8 miles in 1:03.

Do you know what their mmol is for that 20-25 x 400m @ 10-5k pace workout?

On podcast it says preferably 2.5, but under 3.0

det gar ganske bra wrote:

technotronic trainer wrote:

This is a great thread. Let's not muck it up with unnecessary quibbling about who drank what.

Ófært um bergmál.

?Offer an echo?

this literally just doesnt add up anywhere near their purported mileage though

Apustajan wrote:

this literally just doesnt add up anywhere near their purported mileage though

Seems pretty close to me. The workout days have to be about 30k( 10k of workout+5k of warm ups) and the easy days are also 20-25km That's getting you In The 150-200km range you always see listed. But until you see some 20+ week schedule, I am always hesitant to draw too many conclusions.

Apustajan wrote:

this literally just doesnt add up anywhere near their purported mileage though

They say 160-180km a week.

Mon/wed/Fri = 20km a day so 60km.

Sun = 21km, taking us to 81km total

Tues/Thurs:

10-12 x 1k/6 x 6min both = 12km AM

25 x 400 = 10km PM for 22km on the day, twice a week, so 81 + 44km = 125km

Saturday = 20 x 300 am and pm so another 12km. That's 133km. But that's assuming they do zero cooldown and warmup for any workouts. With 6 workouts a week, if you add just 3km warm up and 3km cool down, that's another 36km. So 161km. If they do 5km warm up and cool down that's 185km a week.

So yes, seems reasonable that mileage would be approx 160-180km

The norm of the different paces are not accurate. What is Jakobs marathon pace ? 2.53 ?

And his 5-10 k pace 2.34-2.40 ?

No way he is doin his ”threshold intervals” at these paces.

They do sprints in the winter, indoors. Can be seen many times in the Team Ingebrigtsen documentury.

marwar wrote:

They do sprints in the winter, indoors. Can be seen many times in the Team Ingebrigtsen documentury.

I would agree that to be true in preparation for an indoor race. In association with this base building or generalised “winter”training, I don’t think that is added. Many of the mistakes done with Henrik and Filip are now corrected with Jakob.

Det gar ganske bra wrote:

marwar wrote:

They do sprints in the winter, indoors. Can be seen many times in the Team Ingebrigtsen documentury.

I would agree that to be true in preparation for an indoor race. In association with this base building or generalised “winter”training, I don’t think that is added. Many of the mistakes done with Henrik and Filip are now corrected with Jakob.

The Team Ingebrigtsen documentary shows them several times starting fast, indoors. They just show the start, not the whole run. And they don't say the rest between runs. It could be just fast strides, or they might be hitting max speed and taking long rest. I'm sure Gjert would be very specific.

You made some errors. its 20 * 200 not 300 and 5 * 6 not 6 * 6. I also think they only do the 200s once a week

det gar ganske bra wrote:

https://podcasts.apple.com/us/podcast/inside-running-podcast/id1304874265?i=1000546938351

Thank you!

If people want to see how to apply the Ingebrigtsen training style to a regular person, a better idea is to look at what their brother Kristoffer is doing on Strava.

He seems to follow the same principles, but doesn’t do any of the speed stuff. My guess is the injury risk isn’t worth it for a hobbyjogger (in their eyes). People get hung up on the double workout days but his training shows how the main point of their training is to very gradually increase volume and speed of the training, but basically do the same thing week over week and let the body adapt. And they do sub-threshold because you can do it a lot and none of the workouts are truly that hard (ie you can always do another workout in 48 hours)

Much talk has been made of the long run's 'magical window' of gains earned between 90 and 120 minutes (and maybe more).

I am surprised Jakob is not running more than 21km at a time. This signals to me that his 5km can still improve by significant amounts.

Much too much

danke shane wrote:

Much talk has been made of the long run's 'magical window' of gains earned between 90 and 120 minutes (and maybe more).

I am surprised Jakob is not running more than 21km at a time. This signals to me that his 5km can still improve by significant amounts.

Nonsense. there is no such "magical window". What is it that some people fail to understand? He is doing high milegae and a high volume of quality running every week. There is no place in his schedule if he is going to recover properly.