New article & scientific paper: How the “Norwegian Method” Is Changing Endurance Training

No you don't, and no it's not. Those ancillary things make up way less of a percentage of success than the actual work being put in in training. So you try to emulate doing the thing that has the most benefit relative to the time put in/invested, especially for those of us who are no pros (ie most all of us here).

If jakob says the keys to his success are a training plan consisting of 90 miles a week with 2-3 workouts i can emulate, and also taking naked icebaths with a Norwegian reindeer, I'm gonna copy the workout plan & leave the spa time out.

No. Recovery happens very quickly when you train properly. No dope, no special diet.

I've run the numbers on the table of the sample training week in the article.

Assuming z1 averages 15kph/4.00 min/km, z2 is 20 kph/3.00 min/km then it comes to a total of just over 11 hours per week.

The breakdown is 80.1% at Z1, 17.5% at Z2 - which is their "threshold" zone for the workout. and a 10 mins of hill sprints, and handful of strides.

As a training distribution it does seem an evolution not a revolution.

“the threshold work type varies from morning to evening – one with somewhat shorter and one with a bit longer intervals with a variation of intensity around the anaerobic threshold”

from Bakken’s Norwegian model paper

African were winning titles without papers during the last 40 years.

But we know all, modern papers are "money" and the ruling power that is behind them.

see this letsrun article

I wish it had not taken almost 40 years for some track or cross country coaches to try this short rest interval training method that I used with NCAAD3 5K meet record holder in the mid-80s with good success. I am sorry to say that I have never been able to persuade any of the track coaches I have known to try it.

Currently, in my retirement I have 30+ local post-grad runners of both sexes and varied abilities doing these short rest repeats every Tuesday and Thursday from March - November and it works very well for all of them.

I hope more coaches will give it a try

Short rest intervals have been around forever and have been well used by countless coaches in the NCAA and even HS ranks. Wasn't novel in the 80s and sure as hell isn't novel today.

I guess it all depends on what you consider "short rest". The way I structure it for repeats shorter than a mile, the runners get no more than 20 -45 seconds rest so that their aerobic system keeps being stressed. If there are "countless coaches" in the NCAA and HS ranks doing this level of "short rest" since the 80s then I am sure they have seen it work.

The Ingebrigtsens do a lot more volume than the sample Bakken workout.

Some workouts they do cover much closer to 20k on each double threshold day, so that they are going a total of maybe 50-51 minutes at 1 hr pace two to three times per week. Those might be 5x6:00 (2:00 rest?) in the morning or 3x10 minute in the morning, and something like 7x3:00 or 10x2:00 in the afternoon. Then hill sprints or a track workout on Saturdays, and long run on Sunday. In the last weeks before competitions, they'll do race pace 1500m work such as 10x300m at 1500m.

Is it mainly for runners who are really good and inching for a few more seconds or more average runners to gain way better times, or both

Isn't this Bakken sample log also using 20 km per DT days?

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J I is young. It's possible for him to improve but J I has been training hard for a long time. J I needs to be evaluated like we evaluate swimmers who have been club swimming since age 3. Let's see if J I breaks an outdoor w.r. or two before everyone in U.S. copies his training. Reminder: U.S., going back over 100 years is a 100m to 800m nation plus jumps & throws. U.S. athletes copying J I's training will guarantee to set U.S. further back at 800m distance with no proof U.S. will produce international medalists, 3000mSC to Marathon training like J I.

noone has mentioned the fact that norway still has one of the most effective state sponsored doping regimes?

the paper is just ped apology.

Since that is a fact, it will no doubt be easy for you to provide evidence for it. We're all ears.

Double-doubles are for very good runners. The ideas of doing a lot of hard but not super hard aerobic works might translate to slower runners.

Instead of doing 6*800 @5k pace you do 20@400 at 10k pace or like 6*1 mile at mp pace.

And we never talk about it, but I have a feeling their race prep phase doesn't get enough love.

"The more things change, the more they look the same."

HS coaches around the US are reading this and gearing up to crush some kids this Spring.

Agree re their race prep phase. Been trying to mine for that info. There is a PowerPoint out there from gjert that showed the weeks before big competitions over a season but the data is sparse compared to their base phase.

When you compare Frank shorter, Steve Jones, Benji Durden and the Canova method (Brett Hudson Book) to the Ingebritson method.

You can see they are all very similar:

- simple weekly repeatable shedule

- Intervalls have short rests and are not to far from race pace

- 3 big days with loads of Volumen and intensity. With 1 race specific race and the 2 others more fitness building