Jakob Ingebrigtsen Flagstaff Track Workout

The 400s were slightly above 5k pace(converted) and the 200s were slightly faster than mile pace.

Jakob must read these boards since that workout is suspiciously similar to the workout promoted by coach wizard JS. Do we know if Jakob got his heart rate down to 120 bpm between reps?

Based on this superior training of the Wizard, we can surely expect a massive PB and WR at Pre. Jakob FTW in 3:40.

The one thing many sub elite middle/long distance runners don't realize is the effects of altitude. 12 x 400 w/60 rest @ 62-63 and 10 x 200's w/200 jog in 27 at sea level is doable for a national class sub elite runner, whether they can maintain their heart rate at 160 or so is another conversation, not crazy hard, but hard nonetheless. Add 7000ft altitude and this now becomes a world class elite session. People don't realize that the rate of fatigue and lactic build up is magnified substantially as the session goes on, way more than at sea level. To say the 200's were "slightly faster than mile pace" is an understatement. I believe 27 sec 200 pace equates to 54 sec 400 pace which in turn equates to 3:36 mile pace, not quite falling into the "slightly faster than mile" category. Don't forget that this session was one of two workouts that day which in total was 30k (18 miles) worth of quality running at altitude. So, for all of you who have never done this kind of work at 7000ft you really don't have a true sense of how difficult it is. Jakob is fit, but I don't think he's really tapped into the speed phase of his training yet. The Olympics are still 6-8 weeks away, and I'm certain Jakob wants to be at his absolute best at that time. For him to run faster than 3:45-46 this weekend would be a stretch given the workload he's currently training at.

My picks:

#1-Kerr @ 3:47

#2-Nuguse @ 3:48

#3-Jakob @ 3:49

#4-Hocker @ 3:49

He even looked relaxed when Kerr blew by him at World's. Only thing missing was Kerr wagging his finger in Jakob's face! Oh wait Kerr isn't a douchebag like Jakob was in the Semi's.

I want to preface my question by saying that I’m not disagreeing. I’m just trying to understand.
Hobbs Kessler has been training very similarly to Jakob recently. Doubles 5-6 days a week. Two double threshold sessions. A hard hills session. A lot of 6 mile easy runs. The training is almost identical minus the long run and Hobbs seems to have a little lower volume (over the six days outside the long run). That being said, Hobbs just ran 1:45.0x. Clearly he’s in great anaerobic shape. Is this just a genetic thing? Or would it have something to do with training, despite the training looking remarkably similar?

Well, the hill session does include it in the training. Also Kessler has probably done a way larger amount of 800m training throughout the years compared to the Brigtsens. And he might just have more talent for that distance ofc.

He was throwing deeper shade than that!

Basically calling everyone else next guys, putting #2 - #200 in the same bucket, pretty much saying he's happy the next guys are pushing each other to their potential, but not relevant to him.

100% trash talking, just being slightly discreet. @11.56

FloTrack:

There's been a great rivarly forming in your event, the 1500. How does that help you in performance, having these other competitors that have raised that level?

Jakob:

I think, in general the level is better in the top 20, maybe 100, top 200. But still, being in my position, all the way in front, and far in front, I have to do a lot of work on my own.

But still, it's definitely a positive thing that the level is rising and people are running faster, because if you're not fighting in every race you can feel like everyone's pushing each other to reach their potential.

Some interesting points in in the DDR post here in reference to the workout (

letsrun.com

Dear Distance Gurus: What Do You Think of Jakob's Recent 12 x 400, 10 x 200 Workout in Flagstaff?

LetsRun.com

Jakob's recent 12 x 400, 10 x 200 workout has generated a lot of buzz. What do the LRC coaches think about it? They are most impressed by something hardly anyone is talking about.

Open link

).

This was a flawed comment by John Kellogg:

We can’t know exactly what he can do at any race distance just by watching him do some 400s and 200s. Any 5,000 Olympic finalist could probably hit those times under the same conditions

1. His HR was listed for each rep. We can well assume his max HR is will north of 150s.
2. John thinks like an American coach by using comparisons to totally different athletes. I have no doubt other 5k olympic finalists could hit those times, but at what effort? What lactate and HR measurements? This workout was at the end of a 30k mileage day at high altitude with wind. I have a hard time believing any 5k finalist could match the effort-level numbers of Jakob in those conditions. Two different runners running the same splits at a workout does not equate to same fitness.
4. Jakob has mentioned on numerous occasions he never tries to find confidence in workouts by running race paces. The article above treats it like a "gee, I hope he knows what he's doing because a hard effort like that won't help him" when in fact the guy has run 7:54 for 2 miles. You can go ahead and give him the benefit of the doubt, John Kellogg.

On the first point, I've done this workout with lactate testing and HR monitors with athletes I coach. I can tell you that their HR was always way higher than this, at paces that were obviously way way slower. This is true even for older athletes, and we always try to keep lactate under 4.0, and usually under 3.5, and sometimes under 3.0. For a typical well-trained 23 year old, you would expect lactate to start going over 2.0 at around 173. Obviously, there's lots of variance among athletes, but that's a reasonable estimate for an average.

159 average HR at this pace at that altitude is really hard for me to comprehend. I don't think most commenters here grasp how truly extraordinary that is. He's running 13-flat 5k pace and he's basically at a lesser mortal of his age's "Zone 2" HR.

For high volume 400 reps on 30 seconds rest, for the athletes where I have measured or reviewed their data on Training Peaks, after the first few reps, max HR is usually 5-9 beats higher than average HR on a given rep. If that holds true for him, he might not ever be getting his HR above 170 on the threshold part of this workout.

That's why he is who he is.

context is everything.

this is an aerobic base workout, fit in the schedule, with a precise function.

factor in altitude, solo, and wind, a 61 is more like 59.

which is at/under world record pace 5k

so that is a threshold aerobic workout.

28 second 200s are an easy adaptation to 56 second laps, which is 344 mile pace

i think jacob is looking at 348 type pace for the mile this early,

so it all makes sense.

still without total context, this is informed speculation.

^^^ this guy gets it.

In what world is it not impressive to have calculated that your one hour pace is 63 seconds per 400m at 7,000 ft, measured it out with a lactate meter and years of trying it out, and actually running it? In other words, the workout times he hit could be hit by numerous guys, but virtually no one else could hit LT at that pace in those conditions.

Just for comparison, the world best half marathon of 57:30 is 65.8 seconds per 440y.

i see the 200s are in 26.5 ave. not 28 fake news.

that is mile pace prep.

jacob mentions issues with rhythm. which is B game day.

i get it.

i ran solo 450 mile warmup, with no rhythm.

then was told to run 2x430, but the pacer had the perfect rhythm cadence and the juices flowed. for a very easy workout.

rhythm is required for performance.

Yes, he averaged about 26.5 on the 200s. That is 53 seconds per 400m, or about 3:33.3 mile pace. He was actually running at 800m pr pace on the 200s, or roughly his ideal closing pace in a mile.

Something tells me that you have no idea what sport and competition is all about.

Your hyper patriotism does not belong in sport. Nor do you have any understanding of law and regulations. He has as much right to be in Flagstaff and an American has to be in Bergen, Norway.

Am I the only one surprised he was doing his own lactate readings? Would have assumed a coach or someone in his posse would be doing it.

As prickly of a demeanor he puts off, watching him sit on the infield pricking his finger tip midway through a monster workout was oddly humanizing for me.

i'm confused by this critique of kellogg. literally the first bolded comment says we don't know what he can do, then you critique him as if he's said we could. unless you're responding to something else in the article that i can't remember

Told you, dude just got beat fair and square. Where is the apology for all the downvotes??

What is Jacob’s maximum hr, anyone?