Kristoffer Ingebrigtsen Training

The next phase is going to be interesting, he is waiting for Henrik to come home from training camp so he can get a fresh plan!

Just to add a small anecdote, on some of his races his family has been there to cheer, help with logistics etc. If I recall correct he said it almost felt absurd to have world class help on smaller races. I think its one part that the family is very family oriented, one part that they love sports, and one part that its a great way to get experience from longer distances - but thats just my pet theory.

peekay wrote:

After seeing his result at Valencia (1:15 HM) I went back through his Strava. Very inspiring stuff. He started out in fairly poor fitness about 1 year ago and slowly built up to the workout schedule you posted. Half marathon progression of 1:29, 1:20, 1:15 all within 2021.

Early in the year when he was slower his workouts followed the same type of schedule but lower volume. It took months of consistent work to gradually increase paces and gradually increase weekly volume and session volume. Interestingly all hard workouts appear to be done at the same pace.

Could you share your Strava profile here? Thank you.

He did 3.34 min/km in Valencia and have lately done his workouts @3.45 to 3.40 (1k/2k/3k reps). Interesting that he has never hit the race pace or above as I can see. 3.40 to 3.35 is not far though so I guess it makes no big difference. But it is still a bit from his 1h race pace though. At least it shows that very controlled easier threshold work can for a relatively untrained person be very efficient. Now, most any training makes you improve from an untrained state, but not all training keeps you from injuryies, which has been an important thing to prevent for Kristoffer, having had trouble earlier when starting up running.

Potro desbocado wrote:

peekay wrote:

After seeing his result at Valencia (1:15 HM) I went back through his Strava. Very inspiring stuff. He started out in fairly poor fitness about 1 year ago and slowly built up to the workout schedule you posted. Half marathon progression of 1:29, 1:20, 1:15 all within 2021.

Early in the year when he was slower his workouts followed the same type of schedule but lower volume. It took months of consistent work to gradually increase paces and gradually increase weekly volume and session volume. Interestingly all hard workouts appear to be done at the same pace.

Could you share your Strava profile here? Thank you.

I guess you meant Kristoffer's Strava profile:

Jon Arne Glomsrud wrote:

He did 3.34 min/km in Valencia and have lately done his workouts @3.45 to 3.40 (1k/2k/3k reps). Interesting that he has never hit the race pace or above as I can see. 3.40 to 3.35 is not far though so I guess it makes no big difference. But it is still a bit from his 1h race pace though. At least it shows that very controlled easier threshold work can for a relatively untrained person be very efficient. Now, most any training makes you improve from an untrained state, but not all training keeps you from injuryies, which has been an important thing to prevent for Kristoffer, having had trouble earlier when starting up running.

That's right, there is a Spanish coach called Luis del Aguila Perez who uses the same training system in terms of zones with his athletes, even with athletes between 30 and 35 minutes in 10 km. The paces he uses are mainly 3:

- Easy, for extensive continuous running at 10km pace + 1:00 or 1:15 minutes depending on the level of the athlete.

- What he calls threshold, for continuous running from 20 to 40 minutes depending on the target event and the athlete's level. Pace of 10 Km + 15 or 20 seconds depending on whether the athlete has muscular weaknesses or is muscularly compensated.

- Intervals, from 500 metres to 1 kilometre at 10 km or 10 km + 5 seconds pace.

He recently presented a case where an athlete who trained very hard with a 34 minute 10K time has improved his time to 30 minutes with his training system after 3 or 4 years of training. Curiously his system is less demanding and it works, he attributes it to avoid injury and get continuity in training, of course, the paces in training must be met exactly, being the maximum pace to achieve in training without exceeding it.

54he wrote:

Potro desbocado wrote:

Could you share your Strava profile here? Thank you.

I guess you meant Kristoffer's Strava profile:

https://www.strava.com/athletes/49271631

Yes. Thanks.

So your example, a 34min 10k'er: 10k pace = 3.24:

Easy 4.25-4.40 which is a good target

Tempo 20-40min 3.40-3.45 which I guess is 5-10s above anaerobic threshold (this is hard enough as a tempo)

IT @3.20-3.25 as 1.40-3.25 rep durations. this is above threshold pace work, but probably not elevated lactate levels. The long reps resembles CV training.

Actually this seems just a variation around the one tempo and one CV/Threshold rep workout. But it is certainly a simple and controlled regime and no burnout using hard VO2 max or very fast workouts, nor too fast easy running.

Yep, that's it. His athletes never do super sessions, always very easy reps slower than race pace even for shorter reps. In addition to this, the coach puts a lot of emphasis and has his own strength training regime and gym in which there are some machines to train strength in a very specific way.

Wrong calculations.

Your example: 10k pace = 03:24

LT is around 03:32 so

Tempo pace recommendation is 03:39 to 03:44 which is below LT and not above.

Intervals: 03:24 to 03:29, Intervals are over LT.

Interesting how good that works.

So he recommends training close over and under LT, but not at LT. Intervals done above LT, continuous run done below LT.

That makes sense for me.

We totally agree both in numbers and what we try to express. I meant "above threshold pace" and not in terms of lactate or speed.

The system is as you have understood it. It is similar to the one used by Kristoffer because in no training session does it exceed the competition pace that he is capable of at that moment, although the structure varies from one to the other.

What is mentioned in the previous publication about strength training, he gives great importance to strength training for injury prevention and performance improvement, he considers it a key point, recommending 2 days a week, unless it is not possible and you have to do it once. He does not use maximum weights or ballistic or explosive movements, he advocates work consisting of submaximal loads with super slow movements of 10 seconds in the contraction phase, 2 seconds in the isometric phase and 10 seconds of extension to achieve fatigue of the slow fibres in the first place and then the fast fibres come into action. According to him, this is an efficient way of working on strength, considerably reducing the risk of injury by not performing explosive movements or with maximum loads. The training is always mainly aimed at correcting weaknesses and decompensations.

Potro desbocado wrote:

The system is as you have understood it. It is similar to the one used by Kristoffer because in no training session does it exceed the competition pace that he is capable of at that moment, although the structure varies from one to the other.

Yes interesting he goes not over race pace. That seems to be the concept.

Lets say LT is at 4mmol, than i ask myself, if i can afford 20-40 minutes continuous running just below LT, why not train 1h at 3mmol?

lexel wrote:

Potro desbocado wrote:

The system is as you have understood it. It is similar to the one used by Kristoffer because in no training session does it exceed the competition pace that he is capable of at that moment, although the structure varies from one to the other.

Yes interesting he goes not over race pace. That seems to be the concept.

Lets say LT is at 4mmol, than i ask myself, if i can afford 20-40 minutes continuous running just below LT, why not train 1h at 3mmol?

Is not 3 mmol just under LT, basically? then you mean that you should do 60min instead of 20-40? I think it will be a hard workout with diminishing returns. 2x30 would be better and I personally think 2 workouts of just under LT reps is even better.

Jon Arne Glomsrud wrote:

lexel wrote:

Yes interesting he goes not over race pace. That seems to be the concept.

Lets say LT is at 4mmol, than i ask myself, if i can afford 20-40 minutes continuous running just below LT, why not train 1h at 3mmol?

Is not 3 mmol just under LT, basically? then you mean that you should do 60min instead of 20-40? I think it will be a hard workout with diminishing returns. 2x30 would be better and I personally think 2 workouts of just under LT reps is even better.

There is only one way to know this exactly, by applying the different institutions to control groups and studying the effects and improvements achieved.

Dr. Keith Livingstone speaks about such sub-threshold training.

Once or twice a week in an endurance base or aerobic build-up, Lydiard’s athletes would run a ‘3/4 effort’ high-aerobic steady run for up to an hour ...

With 3/4 effort he means between 75 and 80% of Heart Rate Reserve (HRR).

HR = HRrest + 0.75 * (HRmax-HRrest) to HR = HRrest + 0.8 * (HRmax-HRrest)

Source:

https://www.drkeith.com.au/388-2/

I think this is basically M-pace training (+/-) (for fast runners) or as I like to call it, 2h race pace. One can do continuous or long interval work, do a lot of it with quite short recovery needs and it builds aerobic capacity well. This is a basis in the Ingebrigtsen model (morning workouts on double threshold days)

Marius Bakken, a 13.06 runner early 2000 experimented with a lot of threshold training and the main ingredient was double threshold workouts all <3.5 mmol and probably a little easier on the morning session. His experience was that even slightly above 3.5 would give worse results in the goal of elevating the speed at LT. (he is one of the runners of which the Ingebrigtsen model is built on). He based this on that when runners were in shape their lactate threshold breakpoint was more on 3.5mmol than 4 so he set the training at that level and then quite quickly his lactate profile become like that.

Jon Arne Glomsrud wrote:

Marius Bakken, a 13.06 runner early 2000 experimented with a lot of threshold training and the main ingredient was double threshold workouts all <3.5 mmol and probably a little easier on the morning session. His experience was that even slightly above 3.5 would give worse results in the goal of elevating the speed at LT. (he is one of the runners of which the Ingebrigtsen model is built on). He based this on that when runners were in shape their lactate threshold breakpoint was more on 3.5mmol than 4 so he set the training at that level and then quite quickly his lactate profile become like that.

Have often wondered how accurate the 2 mmol and 4 mmol levels are for the average runner.

Are there any studies out there on 3.5 mmol being common for AnT?

Presumably many also have an AeT that differs from 2 mmol?

Find a nice source about Ingebrigtsen training

https://www.sweatelite.co/norwegian-distance-running-training-insights-ingebritsen-brothers-etc/

Great info! All across from Norway to Spain! Greatful and thankful. Lovin it.

But I am a little bit confused what kind of pace I should aim for.

I did a cross-country race a fortnite ago (very hilly course - had to walk on some inclines).

Distance 10 km. Time: 44 min

So, in other words, 4:25 min/km. I guess. But very hilly. But thats ok since I do most of my runs on a rather hilly trail course.

At the moment (since the start of november) I am just trying to build myself up with jog/steady runs (4-5 times a week) and once a week I do some kind of tempo session. So I will try to do 5-6 runs in total per week.

I have done one tempo run of 5 km and one session of 5 x ca 1 km (950 m). On the 5 km my pace was around 4:10 min per km. This was on asphalt and rather flat and I used carbon shoes.

On the 5 x 950 m I had 4:10-4.15 min per rep (equals ca 4:30 min/km). Rest between reps: 1 min.

On the jogs/steady runs I guess my pace is between 5 to 6 min per km.

Am I hitting the right kind of paces accordin to the Ingebrigtsen Model?