Jacob Ingebrigstein Training Paces for his workouts

It's literally everywhere you don't need confirmation dude.

I thought his 400m repeat and 1k repeat were threshold pace, luckily I found out this week

the 1k repeats are done at 5k pace.
the 400s are done at mile effort
the 6 mins at 10k effort

enjoy

the 400 are not done at mile effort , if you look at the coros its done at 5k-10k effort. im sure the 6min are done at lactate threshold which is his half marathon pace or 60 min pace

The correct answer is that they let lactate dictate the pace but if you wanted an approximation:

2k/6 minute reps: between HM and M

1k/3 minute reps: HM pace

400s: 10Kish pace sometimes down to 5k pace

You’re welcome.

they have an exact threshold pace, it's 3:00 min per km pace. they are said not to change their lactate threshold pace at all, and only change the effort within the workout for example if they are really rested they'll do 3x3000m , 9 mins of work with 3 minute rest , all at threshold pace 3 mins per km

are you sure his 1k reps are at hm pace which is roughly lactate threshold pace, most people say his 1k reps are at 5-10k effort. these are done as 10x1k at 5k-10k effort. I think you maybe confusing this with the 10x 3min workout , that is in hm pace or threshold pace

and whats his effort on his hills ? mile effort.

No. Wrong. The whole point of Bakken/Ingebrigtsen training is to think about lactate threshold as a metabolic state, not a set pace. They will run at a pace that will produce desired lactate numbers. That's all.

I'm quite sure unlike heart rate which has variability, your lactate threshold stays the same day to day bakken speak about this. what's the point of the lab tests for threshold , if not to find the pace your threshold is and then apply it to training

Congratulations on making up a NEW incorrect spelling of an oft misspelled person's name!

So if I go run a marathon today, you think tomorrow my threshold pace on my trashed legs is the same? What about if we go from a nice 60 degree weather day to 95 degrees? You don’t think your pace changes?

Testing serves 2 purposes. To figure out where your LT is. 4.0 is an average. Yours might be 3.5 or 4.5. And to test how your training is going as the testing is pretty standardized.

I have read that it’s 1 minute rest for everything except the 400’s are off 30 seconds rest

Haha I have to say that 25 x 400 in 56 with 30 seconds rest is beyond even Jakob. And every other human that has walked on this planet for that matter.

don’t listen to this guy saying it’s mile effort . It say literally said in his coros workout that it’s 5k-10k effort

Where did you read this

Double threshold days:

Orientation:

5x6min or 6x5min@90%CV(critical velocity), 1min rest

10x3min @95%CV, 1 min rest

Fine tuning with lactate meter.

Jakob doesn't give a damn about cv.

They don't use CV.

Your welcome.

Thanks bro but u sure that 1k repeats are at hm pace, I know the 3 min intervals are but i don’t think so for the 1k repeat I think they’re at 5k-10k pace