With all of these posts on summer heat and humidity, it seems like using some of their training principles with short reps/short rest around threshold would be worth a spin.
I've searched around - but is there a source I am missing that lays out what they do in a comprehensive way?
ingebrigtsen Training
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Search these boards. There are several great threads that go in depth on their training.
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Mike Smith Fan 55 wrote:
Search these boards. There are several great threads that go in depth on their training.
Yeah there's some great resources on here, I always find it interesting how much they deviate from the standard 2-3 workouts + long run formula that's so popular everywhere else, but still get great results. From what I've been able to find from the threads, a typical week in base phase looks roughly like this:
M: double easy runs + fast strides / accelerations
T: double threshold
W: double easy runs
Th: double threshold
Fr: double easy runs
Sa: Hill sprints (e.g. 25x200), . Not sure if they do a second run
Su: Longish single easy run (80-90 mins)
Around 110-120 miles total / week.
Closer to races hill sprints becomes 300's at race pace. Threshold runs are usually in intervals e.g. 5 x 6min,10x1k , 4x10 min.
I believe since they use lactate meters the shorter intervals might be slightly faster, closer to 10k pace and the longer ones might be slightly slower than Daniels T pace. Not completely sure though since I've also read they keep the pace pretty similar no matter the duration. -
Threshold is not necessarily at a pace but at the level where lactate spikes in the blood. For the shorter intervals it will be a little bit faster because of less time running, but only by a couple seconds per mile because the rest is also shorter on shorter threshold reps
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aaaoooo wrote:
I believe since they use lactate meters the shorter intervals might be slightly faster, closer to 10k pace and the longer ones might be slightly slower than Daniels T pace. Not completely sure though since I've also read they keep the pace pretty similar no matter the duration.
My understanding is that they are targeting specific lactate values at the end of each repeat, so a an 8x1k would be run faster than a 5x2k, yes.
I recently listened to a Norwegian podcast, where Jakob indicated that his actual LT pace was in the 2:43 - 2:45/km range. -
Purrwegian wrote:
I recently listened to a Norwegian podcast, where Jakob indicated that his actual LT pace was in the 2:43 - 2:45/km range.
If that is the case then he has stepped up.
Link to podcast?
2:43 = 163s
2:45 = 165s
1h = 3600s
3600s / (1h x 163s/km) = 22.09 km/h
3600s / (1h x 165s/km) = 21.82 km/h
So his TP is in the interval 21.82 km/h to 22.09 km/h.
He reported between 21 km/h and 22 km/h in october 2018: https://www.tv2.no/a/10150911/ -
cheesewiz wrote:
Threshold is not necessarily at a pace but at the level where lactate spikes in the blood. For the shorter intervals it will be a little bit faster because of less time running, but only by a couple seconds per mile because the rest is also shorter on shorter threshold reps
I believe they try to keep their blood lactate levels between 2.5-3.5 mmol. My understanding is that the AM sessions is longer reps (6-10 mins) and closer to 2.5. Afternoons are shorter (1-5 mins) and they are closer to 3.5, -
swiss-miss wrote:
With all of these posts on summer heat and humidity, it seems like using some of their training principles with short reps/short rest around threshold would be worth a spin.
I've searched around - but is there a source I am missing that lays out what they do in a comprehensive way?
I’m not sure that the reps are generally “short”
5 x 6 mins (~2K) with 2 mins rest in the am.
8 x 1K in the pm.
That doesn’t sounds like shirt reps to me. -
I have seen the breakdown as 10 x 1km (morning) and 25x400m (afternoon). Assuming a 3km warmup/cooldown for each that is 16km (10miles) for each, so totals a 20mile day (20km specific or about an hour for them).
Can see the Km's at slower LT effort (2.5mmol)at 1/2mMP effort and the 400's at closer to 10km effort or 3.5mmol of lactate.
Grete Waitz (also Norwegian)) did sessions of 25 x 300m (10-15sec recovery )or 2x15x200m (with similar recovery) back in the day, so perhaps Gert got some of this from her training (minus the lactate testing which presumably wasn't available then - 1970's). -
Semiler wrote:
Link to podcast?
There’s a short interview at the start of this episode:
https://radio.nrk.no/podkast/i_det_lange_loep/sesong/1/l_ac32762d-b39c-4db1-b276-2db39cddb1c1
He’s referring to a 10x1k where he said he ended at threshold, with paces of between 2:42 and 2:45 for those reps. -
Purrwegian wrote:
Semiler wrote:
Link to podcast?
There’s a short interview at the start of this episode:
https://radio.nrk.no/podkast/i_det_lange_loep/sesong/1/l_ac32762d-b39c-4db1-b276-2db39cddb1c1
He’s referring to a 10x1k where he said he ended at threshold, with paces of between 2:42 and 2:45 for those reps.
Thank you. That means he is right on track for world records. -
Semiler wrote:
[quote]Purrwegian wrote:
[quote]Semiler wrote:
Thank you. That means he is right on track for world records.
For the Half marathon maybe but not the other ones. -
hansen9952 wrote:
https://www.sweatelite.co/ingebrigtsen-brothers-key-training-sessions/
https://www.letsrun.com/forum/flat_read.php?thread=9339784
Do NOT believe sweat elite regarding ingebrigtsen training. They had it all wrong and got loads of comments from the brothers when they posted this on Facebook, basically mocking how incorrect it was.
Their training from October until May:
Mon: 10k am - 10k pm
Tue: 5x6min threshold am - 20x400 rest 30s pm
Wed: Same as monday
Thur: am same as Tue - pm: 10x1000m rest 45-60s
Fri: Same as Monday and weights
Sat: 20x200m uphill reps, jog back recovery in two sets. Fairly steep, 7-8%. Pm: Easy threshold
Sun: 20km and weights -
YallNeedJesus wrote:
hansen9952 wrote:
https://www.sweatelite.co/ingebrigtsen-brothers-key-training-sessions/
https://www.letsrun.com/forum/flat_read.php?thread=9339784
Do NOT believe sweat elite regarding ingebrigtsen training. They had it all wrong and got loads of comments from the brothers when they posted this on Facebook, basically mocking how incorrect it was.
Their training from October until May:
Mon: 10k am - 10k pm
Tue: 5x6min threshold am - 20x400 rest 30s pm
Wed: Same as monday
Thur: am same as Tue - pm: 10x1000m rest 45-60s
Fri: Same as Monday and weights
Sat: 20x200m uphill reps, jog back recovery in two sets. Fairly steep, 7-8%. Pm: Easy threshold
Sun: 20km and weights
True about the wrong info in the sweat elite site.
Do you know the pace they run in their Tuesday and Thursday workouts? -
Their pace is whatever fits with the lactate values someone posted earlier in this thread. Jacobs pace for 1k, same for Filip and slower for Henrik. And faster/slower for 6min reps and 400 reps. A few seconds faster for the 400s.
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YallNeedJesus wrote:
Their pace is whatever fits with the lactate values someone posted earlier in this thread. Jacobs pace for 1k, same for Filip and slower for Henrik. And faster/slower for 6min reps and 400 reps. A few seconds faster for the 400s.
Thank you for your reply.
I wanted to have an idea of the paces to compare them with their LT pace, both at 2.5 and 3.5 (a.m./p.m., if I remember correctly). -
Impala31 wrote:
Semiler wrote:
[quote]Purrwegian wrote:
[quote]Semiler wrote:
Thank you. That means he is right on track for world records.
For the Half marathon maybe but not the other ones.
You are right:
Not for 60m
Not for 100 yards
Not for 100m
Not any of the hurdles events.
Not for 150m
Not for 200m
Not for 400m
Probably not for 800m
As goes ultra-running I have no idea. -
Why 2.5-3.5 mmol? Doesn't the 2nd slope increase for lactate happen at ~4 mmol? Are they trying to run just under 4 for those harder sessions?
I suppose it's clearly enough of a stimulus, though. Maybe there's no reason to push it to 4. -
Gjert is obsessed by the idea that lactate acid destroys muscle fibers. That is also why the Ingebrigtsens run for hours after every race when their legs have produced lactate acid. By running well under threshold you burn lactate acid without producing new.
