Jakob Ingebritsen training?

djcdjfjd wrote:

Without going into too much detail (which I know), I can tell you that their program is built around threshold training. All the brothers do 3-5 workouts a week, but often with two consecutive workouts on the same day. This is mostly threshold (very intermittently based) and a hill workout of around 1Xx200m (where they achieve severe acidosis).

But summed up: threshold intervals, A LOT of it

OK thank you for the information. I am bit surprised about the part of achieving severe acidosis, as I remember reading some research that high levels of acidosis could destroy your aerobic enzymes built from endurance training - I think that Dieter Baumann followed that principle. Anyway maybe that research is outdated now.

U.N.O. wrote:

djcdjfjd wrote:

Without going into too much detail (which I know), I can tell you that their program is built around threshold training. All the brothers do 3-5 workouts a week, but often with two consecutive workouts on the same day. This is mostly threshold (very intermittently based) and a hill workout of around 1Xx200m (where they achieve severe acidosis).

But summed up: threshold intervals, A LOT of it

I believe that they do 2 sessions done only 4-6 hourts apart.

But this support my thinking about the importance of threshold training, with some anaerobic capacity work.

Canova's training with Shaheen seemed to also utilize the 2 hard sessions in a day premise.

What does Jakob Ingebrigtsen’s training look like? How much mileage? What does a typical week look like? Anybody have any insights?

Start here:

http://www.letsrun.com/forum/flat_read.php?board=1&thread=8412487&id=8801972#8801972

Kejejfhdjs wrote:

What does Jakob Ingebrigtsen’s training look like? How much mileage? What does a typical week look like? Anybody have any insights?

Treshold, treshold and threshold.

Fall and winter:

treshold intervals 4 times a week, often doubles. Meaning: treshold intervals in the morning, and afternoon.

saturday: 20x200m uphill, rest 60sec jog back, 4 minutes between sets. not too steep

some weights, drills and sprints

The brothers do upphil running every week. They are mostly doing 2 interval sessions a day when doing workouts (4-5 a week). They are mostly done at zone 3. Around 110-160 km a week.

Other than that I cannot help you.

Ingbrigtsen training plan ? A lot of milage? Type of speed workouts? In 2 years they improved your last lap .... and running tactics. Any opinion?

Lots of asthma inhalers.

First ingredient in their training is threshold training.

First they go see their sports physician once a year to get a good measurement of their lactate threshold. They have a Garmin apparatus to measure the lactate level during training to verify that they train at the right intencity.

Training early morning and late afternoon with equal times of relaxation.

Big brothers train significantly more than little brother.

Once a week intervals regulated by O2-max.

Go look at the team ingebrigtsen episodes with english subtitles on youtube to get a practial impression.

Source:

http://www.trenerforeningen.org/Fra%20%20allsidig%20Idrettstalent%20til%20europamester%20p%C3%A5%201500%20meter.pdf

It gives details about Henrik's training when younger, and science that is presumably connected to his training program. I will translate a little (of what I understand)

Utnyttingsgrad: Gode 1500m løpere ligger på sitt VO2maks gjennom mesteparten av løpet. I tillegg kommer bidrag fra anaerobe energiprosesser. Utnyttingsgraden er viktigere på lengre løp - Good 1500m runners perform close to their VO2 during the whole race. In addition there are anarobic energy contributions.

Anaerob terskel -> Lactate threshold

"I treningssammenheng representerer AT et smalt område, og overgangen opp til og over AT er flytende." -> Within the logic of training Lactate Threshold is a tiny measured interval, however the transitions both downwards and upwards are smooth.

AT er et godt måleparameter med tanke på å forutsi preastasjoner i utholdenhetsidretter -> Lactate threshold is a good indicator of performance in endurance racing.

Grunntreningsperioden -> base training period

Mange økter med terskelintervall (laktat fra 2,2 –3,5. Noen ganger kan siste draget gå fortere med laktat opp mot 4,5) - Many interval exercises at lactate threshold ( lactate threshold 2.2 - 3.5. Sometimes at last run of an interval session up to 4.5)

Farten øker på ettervinteren -> Gradually more speed towards spring

– I april kan denne byttes ut med 300 eller 400m i

1500m fart -> In april this can be replaced by 300 or 400m in 1500m (racing)speed

– Det kjøres drill og stigningsløp før intervaller om

kvelden_-> Drills and progressive speed increacement running before intervals at knight

– Trappespenst, drill, sprint og styrke to økter i uka i

forbindelse med rolig trening -> stairrunning/jumping, drills, sprinting and strength workout two times a week in combination with low-speed training.

– Restitusjonsøktene går rolig -> Restitution workout at low speed.

– Rolig lengre tur om søndagen -> Longer lowspeed running exercise on sundays.

Konkurransesesongen -> Competitive season

• Stort volum opprettholdes -> The high volume of training is not reduced.

• Det var kun EM og OL uka han var nede i 100km - Only during European Championship week and Olympic week down at 100km per week.

• Færre terskeløkter - Fewer lactate threshold exercises.

• Flere økter i konkurransefart: Eks 10 x 400m -> More exercises in competition racing speed.

• Drag med piggsko på bane etter rolige økter -> Small distance speed racing after low intencity training

After the huge performances of Filip and Jacob in Monaco, I thought now is a good time for anyone with specific details of their training to come forward? I remember Gjert did a coaching conference a few years ago so any legit sources of this on the internet would be gratefully appreciated as I cannot seem to find it.

Do not post standard BS like they do lots of threshold and hills - I want to see specific detailed answers if anyone can share...

page 79 in the dissertation in Norwegian:(

https://brage.bibsys.no/xmlui/bitstream/handle/11250/185888/Tjelta_Leif_Inge.pdf?sequence=7

Oppvarming=warm up

Laktat=lactate

Langkjøring=continuous running

sone=zone

Pause=rest

or google translator

Maowam wrote:

After the huge performances of Filip and Jacob in Monaco, I thought now is a good time for anyone with specific details of their training to come forward? I remember Gjert did a coaching conference a few years ago so any legit sources of this on the internet would be gratefully appreciated as I cannot seem to find it.

Do not post standard BS like they do lots of threshold and hills - I want to see specific detailed answers if anyone can share...

You're a bit demanding and rude for someone asking for a favour, aren't you? The information with specific sessions is absolutely on the internet- more exact, those of Henrik. I'll let you continue to look, drittsek.

uffda.

bump.

yyy wrote:

page 79 in the dissertation in Norwegian:(

https://brage.bibsys.no/xmlui/bitstream/handle/11250/185888/Tjelta_Leif_Inge.pdf?sequence=7

Oppvarming=warm up

Laktat=lactate

Langkjøring=continuous running

sone=zone

Pause=rest

or google translator

There is an example week for Henrik Ingebrigtsen during his base phase...

Monday - AM: 12.5km Easy/Moderate, PM: 13km Easy/Moderate

Tuesday - AM: 5 x 6 minutes at Threshold, PM: 25 x 400 at Threshold

Wednesday - AM: 7km Very Easy, PM: 16km Easy/Moderate

Thursday - AM: 5 x 6 minutes at Threshold, PM: 12 x 1km at Threshold

Friday - AM: 7km Very Easy, PM: 13km Easy/Moderate

Saturday - AM: 5 x 6 minutes at Threshold, PM: Off

Sunday - AM: 8 x 300 at Mile Race Pace, PM: 13km Easy

Broken down further:

M - Easy Double

T - Threshold AM and PM

W - Easy Double

TH - Threshold AM and PM

F - Easy Double

S - Threshold AM, off PM

SU - Mile Pace AM, Easy PM

So... lots of threshold. No long run in the example week, longest run probably a little more than an hour. 2 double workouts each week and 6 workouts for the week. No individual workout is super taxing but put together this looks like a lot of work. I've never seen anything quite like it.

Not sure how much this changes during competition phases.

Semiler wrote:

First they go see their sports physician once a year to get a good measurement of their lactate threshold. They have a Garmin apparatus to measure the lactate level during training to verify that they train at the right intencity.

Once a week intervals regulated by O2-max.

Some corrections....Garmin doesn't make lactate testers.

And the uphill intervals are regulated by lactate.

Nordic renaissance wrote:

djcdjfjd wrote:

Without going into too much detail (which I know), I can tell you that their program is built around threshold training. All the brothers do 3-5 workouts a week, but often with two consecutive workouts on the same day. This is mostly threshold (very intermittently based) and a hill workout of around 1Xx200m (where they achieve severe acidosis).

But summed up: threshold intervals, A LOT of it

OK thank you for the information. I am bit surprised about the part of achieving severe acidosis, as I remember reading some research that high levels of acidosis could destroy your aerobic enzymes built from endurance training - I think that Dieter Baumann followed that principle. Anyway maybe that research is outdated now.

Its not seer acidosis, its 8 or lower in lactate. Not too hard

Sandnes wrote:

Well stated.

25x400@ 10km pace with 30 sec rest and 3-6 minute efforts are among their essentials.

The pace is whatever the lactate tells them is it not? Meaning,,, as fast as they can without going above the lactate treshold.