Kristoffer Ingebrigtsen Training

As a successful Swedish coach to some Norwegian brothers I of course know that "mölla " means treadmill. Your welcome! :)

wow! thnx a lot Mr JS for prompt reply!!

It makes sense, winter in Norway can be harsh!

But I am an outdoor man. So I will skip mölla.

Are you saying that you are helping Gjert?

When doing 8-10 x 1000m LT intervals the Ingebrigtsen way you should use half marathon race pace.They usually rest between reps around 1 min, but my advice is to get your rest more individual and "listen to your heart" and use my label mark, the easy walking back to 120 bpm .Also one ingredient your program miss if doing it the Ingebrigtsen way is the usual hill repeats mostly on Saturdays of up to 20 x 200m . In my DANCAN system there is no need for hill repeats ( except when your goal is to run a very hilly race) .

OliverBrown wrote:

wow! thnx a lot Mr JS for prompt reply!!

It makes sense, winter in Norway can be harsh!

But I am an outdoor man. So I will skip mölla.

Are you saying that you are helping Gjert?

Well.....Gjert doesn`t need help from the magic J.S we can see.)) That I belive I could coach his son`s and daughter even faster is anotherdifferent thing... ;)

Ingebrigtsens live in Sandnes in the southwest of Norway. Coastal climate, rarely snow and difficult conditions. Windy and rainy though.

quark wrote:

Ingebrigtsens live in Sandnes in the southwest of Norway. Coastal climate, rarely snow and difficult conditions. Windy and rainy though.

That`s correct, but as you say often windy and rainy and good then to sometimes use the treadmill.

Also the treadmill is a good complement as a pacemaker.......

Thnx a lot again! Appreciate that you take time to reply.

Nowadays I run without a watch (my GPS stopped working) so I definitely run on feel. But I like it.

I have a a dirt route thats approx 1 km (give or take) and with a pretty steep hill. This week I did a few laps (maybe 6 - exluding warmup) but I walked up the steep hill cos it wud have given me too much lact acid to run. But it was a nice walk break. I think its a good session. 6 x 1 km with walking break. So that wud be my thursday session.

I shud def take the "listen to ur heart" approach! When it comes to running as well as girls and life in general too!

I didnt hear Kristoffer mention hill repeats. I guess his approach is superjogger not elite. He sounded very, very reluctant to run with his bro Jakob. Whereas Jakob was eager to run with his older bro. I got a feeling that Jakob admire his oldest bro (the only bro thats not living at home?).

It sounded a bit funny cos any hobbyjogger here on LRC would love to run with Jakob. And Kristoffer didnt seem too impressed with jakob, just that he was a pain in the hole for him. LOL.

SUPERIOR COACH JS wrote:

As a successful Swedish coach to some Norwegian brothers I of course know that "mölla " means treadmill. Your welcome! :)

My welcome is what?

Does the older brother actually train like this?

How do you know this

Check from minute 42 (circa).

https://poddtoppen.se/podcast/1488494849/i-det-lange-lop/mosjonister-i-fremgang

Well that is not helpful to me

Isn't 1:3 rest to work time what they normally use? Not sure if the hobby jogger version would be different.

I do not think it is good to copy a training programm 1:1.

You should adjust to your personal actual performance.

He is on Strava.

He runs easy Mon-wed-Fri as 12k@4.40 and Sunday long 80-90min@4.40

He does 3 workouts a week Tue-Thu-Sat

8x1k@3.45 w/500m Easy@4.35

5x2k w/60s rest

3x3k w/60s rest

Both @3.45-3.40

He avoids fast running to stay out of trouble but this training is solid for HM. His record is 80min, but he will break it next time. It is obvious that he has the genetics for a high Vo2max.

I think running with Jakob who doesn't know how to run slowly is risky for his legs. Remember that Jakob runs his easy runs at Kristoffer's HM pace... As he said in the podcast: it is not sustainable...

True!

I do adjust it according to my lifestyle but I do like the frame work of it.

Rite now I dont have a watch so I have to run on feel rather than time.

Awesome!!

Yup - he certainly has the genetics!

Do you know if Gjert trained him (too) at a young age like the other brothers? In that case, he surely has a very good background/conditioning.

Kristoffer ran 1:15 in Valencia!

Unbelievable improvement in one year.

Henrik is coaching.

Gonna be interesting how far he will take it before someone else overtakes the family HM record.

OliverBrown wrote:

Also, they talk about running on "mölla" ("löype på mölla). I have no idea what this means. Maybe my Norwegian brothers n sisters can help me understand this phrase.

Would be most grateful for help!

Its not "mölla" and its not "löype". Its "løpe på mølla". Running on the threadmill. They are Norwegians not swedes, so they use ø not ö.