Im curious...why do a zillion 400s at threshold pace? You would have to keep the rest super short to keep the HR up at threshold level and keep track of a heck of a lot of reps? Isnt it easier to do 800s or 1200s for the purpose of the workout? I mean some do it straight through..2,3,4,5 miles? Are a lot of MD runners doing 60-70 sec efforts for threshold runs?
Doing a lot of 400’s at 10k pace with short rest allows you to achieve a threshold stimulus while running a faster pace. You don’t get threshold benefits from running threshold faster. You get the benefit from doing more. You can run fast by doing shorter reps while not going over threshold.
....400s @ 5K pace with :30R is a hard workout and going to be well over 3.2 mmol, regardless of what meter you're using....
Are you sure?
Me, hobby jogger with 10K = 34:00 PB hit 23×400s @5K with 1/2 rest ratio, lactate <<<3.0 mmol easily, usually I get around 2.8 mmol (lactate pro 2 device). As soon as I started to use this system and bought a lactate meter it is become so funny to read any info regarding Ingebrigtsen training, especially how people copy each other and say same bullsh@t at each thread:
nonsense #1:
AM session should be at MP pace, are you f@cking sure? Answer: in the begining of system usage pace can be even LT2 (75% of HRmax, bro!) but after a several weeks pace may drop even up to 30K pace with the same lactate (faster than MP), so to start this session already at MP without a lactate meter confirmation is blind lottery and maybe a way to disaster
PM session 10x3min right at threshold pace, and dudes put their race results in Tinman or Mcmillan or Daniels calculator and use calculated pace, are you f@cking sure? Because they believe that many people says that it should be around threshold, but in reality it is usually not even closer sometimes, but their ego and that many said "around threshold" makes them confuse and not to slow down and again lottery and way to disaster....
PM session 25x400 @10K, are you sure? In the beginning can be even @20K pace and later even @5K pace, same, it is blind lottery to start to perform this session @10K straight, maybe spot on maybe overdose, why to play in this way?
Nonsense #2:
Ok, I am running 60miles, everybody said that total threshold is about 20% of weekly volume, so I adjust my training schedule to make 20% thresholds and magic will start, are you sure? System does not work if you do not overload your aerobic system with extreme volume which is individual parameter, but do not be in illusion that you are those lucky runner with 60miles and double threshold will work on you without bumping miles over 100, it is funny...
Nonsense #3:
I cannot increase miles, because I cannot recover later from workout to workout and that is why I try to adapt doubles like it is with existing low miles, are you sure? How you run your easy miles? Put your f@cking ego down and run them realy easy, and than you can increase miles.
Nonsense #4:
X-element, lets say hill sprints 10-12@30-45s with 1/3 rest ratio, are you sure that 8 mmol and you must flooding the blood with lactate?
You see, there is a lot of contradictory information taken out of context. That's why, in order not to have such a mess, well, a fly fly, finally buy this "fre@king device" and see for yourself how it all works. I don't understand why the f@ck to guess on coffee grounds and play the lottery on your health, training plan. How many of these mountain runners on YouTube have already tried this system, besides, many without a device, it looks so funny 🤦♂️😀 how they sh@t themselves after a couple of workouts... and they say that it doesn't work, you need to be gifted, elite and other nonsense...🤣
you're either a bot or incredibly annoying & dense
Why do you so serious? Have you ever tried this method yourself, do you have somehing valuable to argue, Did you messure lactate and have experience, LOL? If no, bot is you
So when Jakob says no speed work or whatever, he probably means really really fast stuff (1500m).
Exactly. He's doing a crap-ton of fast running, just hasn't sprinkled in the super fast stuff that will allow him to peak, when he needs to peak. Peaking means higher injury risk, so peaking when he needs to peak, and only when he needs to, is the right move. It's worked well for him so far, so I don't see any reason to doubt him. There are a lot of people to doubt. Jakob I. isn't one I'm worried about.
....400s @ 5K pace with :30R is a hard workout and going to be well over 3.2 mmol, regardless of what meter you're using....
Are you sure?
Me, hobby jogger with 10K = 34:00 PB hit 23×400s @5K with 1/2 rest ratio, lactate <<<3.0 mmol easily, usually I get around 2.8 mmol (lactate pro 2 device). As soon as I started to use this system and bought a lactate meter it is become so funny to read any info regarding Ingebrigtsen training, especially how people copy each other and say same bullsh@t at each thread:
I don't know what these lactate measurements mean, but I do know that anyone suggesting that 23x400 @5K pace with 1/2 rest ration is anything less than a brutal workout doesn't have the slightest clue what they are talking about.
Me, hobby jogger with 10K = 34:00 PB hit 23×400s @5K with 1/2 rest ratio, lactate <<<3.0 mmol easily, usually I get around 2.8 mmol (lactate pro 2 device). As soon as I started to use this system and bought a lactate meter it is become so funny to read any info regarding Ingebrigtsen training, especially how people copy each other and say same bullsh@t at each thread:
I don't know what these lactate measurements mean, but I do know that anyone suggesting that 23x400 @5K pace with 1/2 rest ration is anything less than a brutal workout doesn't have the slightest clue what they are talking about.
In the beginning I performed session 25x400 @21K, later @15K, than @10K and even @5K, so what pace must run this session? It is obviously that how lactate dictates, that's it. Same story with 10x3min, everybody says @HM roughly, 😄, again it is not like that, 2 weeks ago I ran this session @MP, now @15K same lactate, maybe after another week pace will be @21K.
I do not suggest to run this session @5K or any other fixed paces, can be only one suggestion: use a lactate meter and finish story. People likes some fixed pace and do not like to buy a device.
Therefore, these statements on a specific pace look funny.
This is the same as saying what is the average temperature in the hospital of patients ...🤦♂️😄
I hope it's clear picture what is the difference here.
So Baregas 5,000 from 2018 converts to 12:28? Hassan Mead would actually have been a 12:47 guy with the spikes (Faster than Jakob). Nico didnt even wear the avanti super spikes for the 5,000, so Ill presume he is actually a 12:56 guy already?
Yeah I dont think so.
And yet we still have clowns complaining about "cheat shoes" to this day... it never ends
Jacob's progression now having run under 3:29 9 times with a sub 3:27 and looks as if he still has room to improve. Going forward there will we always be new innovation that drives down times. I can't wait till the day where the 1500m record is 3:25:--.