Jakob Ingebrigtsen Training

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5 years ago 04/17/2019 4:47am EDT

re: runnerrunner100

“There is no secret. It is about continuity in our training and hard work every day, twice or three times a day, even on Christmas Day.” Henrik Ingebrigtsen

Monday AM- Easy 10k

Monday PM- 45 minutes jog, strides, drills and stretching

Tuesday AM- Easy 10km

Tuesday PM- 25 x 400m @ Threshold w/30” rec

Wednesday AM- Easy 10km

Wednesday PM- Easy 10km, drills, strides and plyo

Thursday AM- Easy 10km

Thursday PM- 5 x 2000m or 10 x 1000m

Friday AM- Easy 10k

Friday PM- Easy 10k

Saturday AM- 2 x 10 x 200m hills

Saturday PM- Easy 8k

Sunday AM- Easy 15k

Sunday PM- Sauna and strength.

“There are no limits for us. We have another brother who is turning five years old, and soon can join the team” – Gjert Ingebrigtsen

5 years ago 04/17/2019 5:06am EDT

re: thosetwo

I think there is a bit more threshold than that.

5 years ago 04/17/2019 5:09am EDT

re: lactate burns

5 years ago 04/17/2019 5:12am EDT

re: lactate burns

they wouldn't have done this LB

Tue AM - 5 x 6min Threshold (60s)

Tue PM - 25 x 400m Threshold (30s)

Wed AM - 5 x 6min Threshold (60s)

Wed PM - 10km, 8x80fly + Stairjumps etc.

Thu AM - 5 x 6min Threshold (60s)

Thu PM - 10 x 1000m Threshold (60s)

5 threshold sessions in three days

they would have done steady running - building the "aerobic engine" slowly

5 years ago 04/17/2019 5:56am EDT

re: lactate burns

lactate burns wrote:
Thank you so much, I am going to guess their training on a weekly basis looks something like this.
Mon AM - 10km
Mon PM - 10km, Weights + Core
Tue AM - 5 x 6min Threshold (60s)
Tue PM - 25 x 400m Threshold (30s)
Wed AM - 5 x 6min Threshold (60s)
Wed PM - 10km, 8x80fly + Stairjumps etc.
Thu AM - 5 x 6min Threshold (60s)
Thu PM - 10 x 1000m Threshold (60s)
Fri AM - 10km
Fri PM - 10km, Weights + Core
Sat AM - 2 x 10 x 200m Hills (4min)
Sat PM - Recovery
Sun AM - 20km
Sun PM - Recovery

That's a terrible guess.

5 years ago 04/17/2019 6:11am EDT

re: thosetwo

Read some authentic sources. When irishdailymail.com asked gjert does jakob do 130km he laughed and said 180-190. There are also many more threshold sessions than that believe it or not, see leif inge tjelta sources.

5 years ago 04/17/2019 6:30am EDT

re: lactate burns

So you know but are also wildly guessing?

5 years ago 04/17/2019 6:43am EDT

re: Threshold crosser

Well yes, I know 90% more or less, just confused on a few bits.

5 years ago 04/17/2019 7:28am EDT

re: Former Sub 14:00

Former Sub 14:00 wrote:
lactate burns wrote:
Great thanks,
A few questions because you seem to be very informative.
What months are designated to transition phase / Base / Comp, because Jakob seems to be doing Indoor sessions during January?
How many threshold sessions are done during each of these phases and how are they fitted round the track sessions?
Do the track sessions vary from phase to phase?
do they get faster or shorter throughout the year coming closer to race period?
Do strength and conditioning sessions vary throughout the year?
What sort of weights do they do?
Sorry for the overload
I don’t know what kind of weights they do but I do know they do them. I have seen pictures of them squating and using kettlebells. To be honest, they do not have “phases” in the traditional sense. Once they build up to mileage they start adding back in their normal routine and literally maintain that all year until when they near competition. At that point they do less threshold sessions and substitute the hills for race pace work.
One of my friends who is younger than I am but was quite and elite American runner went and trained with them last year overseas for 6 weeks. He told me of their schedule and it generally follows what most here have posted. Threshold sessions twice a day, two times a week. Then the hill session.
He said he absolutely got blasted on the hills and it was very difficult for him. He averaged about 17k of threshold on the threshold days. He told me that their days in between were uncomfortable for him to run with them because they went so slowly. They relied A LOT on their HR monitors. At one point they WALKED while going up a hill because their HR climbed too high. They don’t do any real long runs either. He mostly kept up his 18 milers but it wasn’t sustainable with the aerobic workload he was putting in. During that period he claimed he was the most fit aerobically he had ever been in his life.
It’s a very monontous and not so sexy system but it seems to work. The only transition phases there are is the period where workouts are included again and the period where they back off to get ready to peak.

Thanks for sharing this.

5 years ago 04/17/2019 7:34am EDT

re: OldFish.

They are likely actn3 xx. Long runs wont be necesarry

5 years ago 04/17/2019 7:36am EDT

re: lactate burns

5 years ago 04/17/2019 8:52am EDT

re: Fi

I remember them doing

Workout workout

Easy easy

Workout workout

Easy

Workout

Easy

5 years ago 04/17/2019 9:19am EDT

re: lactate burns

lactate burns wrote:
Well yes, I know 90% more or less, just confused on a few bits.

I think you know that 90% and then confused all of it.

5 years ago 04/17/2019 10:04am EDT

re: lactate burns

lactate burns wrote:
In what sense?

The way you speculated it is placed in the week.

5 years ago 04/17/2019 10:09am EDT

re: Speculator

Couls any of you give a more accurate week then?

5 years ago 04/17/2019 11:47am EDT

re: lactate burns

lactate burns wrote:
Couls any of you give a more accurate week then?

Another poster a much more accurate week like right after your post. You week is definitely wrong.

5 years ago 04/17/2019 2:45pm EDT

re: Fhjddjjedj

Sure but what about the fact that they do double threshold 2x a week, has everyone just forgot about that?

5 years ago 04/17/2019 2:57pm EDT

re: lactate burns

lactate burns wrote:
Sure but what about the fact that they do double threshold 2x a week, has everyone just forgot about that?

Not really. But it's doubtful they are doing so like on the schedule you postulated.

You have three days in a row of threshold and then none for a few days.

Every other day seems more likely.

5 years ago 04/17/2019 3:18pm EDT

re: hard hard hard easy easy easy

Now we are getting somewhere, am i more accurate when i give a more dispersed amount of threshold (without going into specifics) while still including double days.

Mon - Easy + Easy

Tue - Threshold + Threshold

Wed - Easy + Easy

Thu - Threshold + Threshold

Fri - Easy+ Easy

Sat - Hills + Recovery

Sun - Longrun

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