Training of Ingrid Kristiansen

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  • blon
    7 years ago 04/19/2012 8:25pm CDT
    Forum Index
    I just found some good stuff regarding the training of Ingrid Kristiansen (eliterunnertraininglogs.blogspot.se). I think it´s interesting to see the low percentages of anaerobic training and LT training. Instead she did alot of solid aerobic running at 3:45 - 4:00/km.
    Any thoughts? Does anyone have more info?

    Training records for Ingrid Kristiansen found at: http://www.idrett.no, info coming from her coach Johan Kaggestad.
    Kristiansen Biographical Data:

    Born 1956, Norway.
    1985: London Marathon WR 2:21.06
    1986: 5000m WR 14:37.33 and 10000m WR 30:13.76

    INGRID KRISTIANSEN'S TRAINING 1986:

    The training year:
    F1: General preparation period 1
    F2: General preparation period 2
    F3: Specific preparation period
    F4: Competition period 1
    F5: Rest and preparation period
    F6: Competition period 2
    F7: Active recovery


    Week during general preparation period:

    30.12 1985 - 05.01 1986

    Mon
    am: 20km (1h15min) treadmill + 4xstrides 3:45/km
    pm: 15km (1h) cross-country skiing

    Tue
    am: 12km treadmill, 3.40 – 4.00 min/km + 5xstrides
    pm: 16km treadmill incl. 2x15 min p/5min (3.10 min/km)+strides+strenght+plyos

    Wed
    30km cross-country skiing

    Thu
    am: 14km treadmill + 5xstrides
    pm: 16km treadmill – average pace sub 4.00 min/km

    Fri
    am: 10km treadmill + 5xstrides + strengt + plyos
    pm: a) warm-up b) fartlek 8-6-5-4-3-2-1min; p=1/4 of the interval-length ; (8 min gives 2 min rest). c) warm-down

    Sat
    a) 20km cross-country skiing b) strength + plyos

    Sun
    37km cross-county skiing


    Week during specific preparation period:

    26.05 - 01.06 1986

    Mon
    am: 12km (45min) + plyos 3:45/km
    pm: 13km (50min) 3:51/km

    Tue
    am: 11km (45min) 4:05/km
    pm: 17km (1h 10min) 4:07/km

    Wed
    am: 11km (45min) 4:05/km
    pm: Track-work; a) warm-up 5km, b)3000m m/4x200m –time 9.05, c) warm-down = 5km.

    Thu
    Travel day (no training)

    Fri
    10km (50min) in New York

    Sat
    10km road (31.45 – nr.1) very hot and humid conditions.

    Sun
    25km (1t 40min) 4:00/km


    Week during competition period:

    30.06 – 06.07 1986

    Mon
    am: 11km (45min) + 10 x hill-bounding 4:05/km
    pm: 10km treadmill incl; 4-3-2-1min. P/ = 1/2 of the interval length.

    Tue
    am: 8km treadmill (30min) 3:45/km
    pm: 20 x 200m p/100m jog (ran with the guys)

    Wed
    14km treadmill (55min) 3:56/km

    Thu
    am: 12km (55min) 4:35/km
    pm: 14km treadmill (first 8km at 4.00min/km, then 6km at 3.10min/km)

    Fri
    12km (50min) + 5 strides 4:10/km

    Sat
    am: 8km treadmill (30min) 3:45/km
    pm: 10000m Bislett Games. WR; 30.13:76 (last 5000m: 15.02)

    Sun
    am: 11km + 6 strides
    pm: 11km + 4 strides


    Average mileage between 18.11.1985 - 26.10.1986 (49 weeks): 155km/week including skiing (7,4%).

    Based on Coe and Martin's terminology:

    87,9% (6701km) of the mileage was aerobic training.

    4,7% (357km) was run between 3.10-3.40 min/km (39 work-outs) = LT training

    3,5% (265km) was aerobic capacity training (45 work-outs)

    0,37% (28,3km) was anaerobic capacity training (10 work-outs)

    0,12% (9,3km) was strides (no lactate) (166 work-outs)

    3,6% (273,8km) was competitions (28)

    Strength training: 37 work-outs lasting 10-15 min after a aerobic workout.

    Plyometrics: 65 work-outs lasting 10-15 min.

    Hills: 5 work-outs
  • 80s were so rad dude
    7 years ago 04/19/2012 8:30pm CDT
    re: blon
    Forum Index
    i remember a SI article about her treadmill running in her basement for 20K+ longer runs. staring at a poster of joanie.

    she had a website where it was all about training aerobically - really eschewing regular interval stuff.

    SI article:
    http://sportsillustrated.cnn.com/vault/article/magazine/MAG1065389/3/index.htm
  • Brian123
    7 years ago 04/20/2012 9:40am CDT
    re: 80s were so rad dude
    Forum Index
    Lots of good info here aswell:

    http://ingridkristiansen.com/english/scandinavian-endurance-training/running/
  • Adam C
    registered
    7 years ago 04/20/2012 3:37pm CDT
    re: 80s were so rad dude
    Forum Index
    This part of the SI article caught my eye,

    "First, Ingrid had to make some changes. She married Arve in 1981 and moved with him to the oil port of Stavanger, on Norway's remarkably mild west coast. There she could run year-round for the first time. And for coaching she turned to Kaggestad, a former 5,000-meter man who directed the Norwegian Nike distributorship. "She had built up tremendous aerobic capacity from the age of ten," he says. "But she had done no sophisticated training."

    Many argue one of the keys the Kenyan runners' success is that they have tremendous aerobic capacity because they start "training" at a very young age.
  • djdjdj
    2 years ago 12/12/2017 2:03pm CST
    re: blon
    Forum Index
    Bumping this thread.
    This is a great thread. I think Kristiansen is often overlooked. I mean, she ran crazy fast. Didn't she hold the 5k, 10k and marathon word record simoultaneously?
    By the looks of it, she trained harder than most female runners do today
  • ¿??????????
    2 years ago 12/12/2017 2:12pm CST
    re: djdjdj
    Forum Index
    9.3 km of strides in 166 sessions =56m/session. WTF?