Jakob Ingebrigtsen Training

You can see on their documentary and also on Jakobs IG videos that he is measuring lactate after each set of hill reps. In the study about the brothers from Tjelta he said hill reps are done in range of 4.0-6.0 mmol/L so I assume they do this to not fatigue to much and control the intensity. The physiological adaptation is VO2max/aerobic capacity.

The interesting part is that they are middle distance runners so they need to be able to produce decently high numbers of lactate which they only do in the track competition period with more training loads at aerobic and anaerobic training sessions.

Do you know what they do in the track competition period? I have only heard of 10x300m at 1,500m pace, and Jakob doing 25x400 at 56 average before the Olympic Games. Any traditional longer intervals at 3k/5k/10k pace?

Norwegian Training wrote:

Do you know what they do in the track competition period? I have only heard of 10x300m at 1,500m pace, and Jakob doing 25x400 at 56 average before the Olympic Games. Any traditional longer intervals at 3k/5k/10k pace?

no way jakob did that session

it's 10k at 1500m pace.

Letsbereal wrote:

Norwegian Training wrote:

Do you know what they do in the track competition period? I have only heard of 10x300m at 1,500m pace, and Jakob doing 25x400 at 56 average before the Olympic Games. Any traditional longer intervals at 3k/5k/10k pace?

no way jakob did that session

it's 10k at 1500m pace.

According to Gjert it was 25 x 400m with all intervals between 56-52 seconds. Rest time was not mentioned. It was 'solo', but probably with a bike-pacer.

25 of them at 56-52 ??? A runner with all out 400 at around 49-50......don't believe anything you read or heard when it comes to great training sessions by top runners.

Not possible wrote:

25 of them at 56-52 ??? A runner with all out 400 at around 49-50......don't believe anything you read or heard when it comes to great training sessions by top runners.

Cofirmed is that he has done 20 x 400s at around 60 sec with about 60 sec rest between when track race season.

you sure it wasnt 66 - 62 ? or even 72?

cocoloco286 wrote:

you sure it wasnt 66 - 62 ? or even 72?

It's from Gjert's most recent book, 25x400 @ 56 - 52. He mentioned it was a race specific workout and they planned on staying at 56, but Jakob felt so good he asked to go faster and Gjert let him since it was supposed to be race specific anyways. Rest is not mentioned, so it may have been longer than a minute. He also got sick shortly after, just two weeks before Monaco, so I feel that this was a race effort which is common ("I felt so good! But then I got sick..").

Also, interesting to note: the world's best cyclists find their threshold and then never go past it (except for turnover work, I'm guessing? Is that a thing in cycling?) And this book said the Ingebtigtsen do the same, they find their threshold speed and lactate and they are not allowed to go over this in training in the fall.

Is there anything in the new book about their strength/weight training? Or does anybody have insihgts on this?

How does one get access to this book? (in English, in the US)

Thanks

When I coached Asbel Kiprop for a short while be tol he did something similar but 15 of the 400s. Ge starter with 56-57 And worked down to 52-53 at the last reps. I Think I remember it was with 3 min rest between reps

ebvehjbgbrbtnt wrote:

Is there anything in the new book about their strength/weight training? Or does anybody have insihgts on this?

There were no specifics about strength training, but its importance for injury prevention and enabling continuity in training was repeated many times.

Cyclists go over their threshold all of the time in shorter intervals, on hills, etc. The Ingebrigstens do for their 200m hills, 1,500m pace track reps, and their 25x400m sessions. There's no magic in never going over your threshold. Doing it in short bursts improves the running economy. The key, if you want to run a high volume of aerobic quality, is to keep long intervals and threshold runs below the threshold. That is why they monitor their sessions with a lactate meter.

I have the book in English (a poster on another thread translated it for us) and it makes no mention of their weight training. In fact, the only specific mention of any workout was the 25x400 workout ("between 56 and 52").

But Gjert said in the book "We do not train hard." This is in line with almost everything that has been posted in this thread.

can you forward it to me?

runningfan@maildrop.cc

Thanks

Not possible wrote:

25 of them at 56-52 ??? A runner with all out 400 at around 49-50......don't believe anything you read or heard when it comes to great training sessions by top runners.

I bet I could to 25*400m at 1500m pace with 7 mins rests. Or if they are down hill 400ms🤣

El G was supposedly doing 10x400 in 55 with 45s rest. The rest isbshort (most people are moreblike 60-90s) The above is much tougher. Not sure I have even seen 25*400 @ 5k pace with 1-2min rests. And the gap between 5k pace and 1500m is huge

yeah that's not possible. Jakob's 800m best is 1:46 from when he ran 3:28.

Even if he could run 1:45, that's still 52.5 per 400m.

And you're telling me he ran 25x400 between 52 and 56 ????

Letsbereal wrote:

yeah that's not possible. Jakob's 800m best is 1:46 from when he ran 3:28.

Even if he could run 1:45, that's still 52.5 per 400m.

And you're telling me he ran 25x400 between 52 and 56 ????

Going from 56 to 52 could mean 24 @ 56 ( or 24 @ 54 - 56, etc) and 1 @ 52... 24 @ Mile Pace by the one of the world's best ever milers plus one 400 all out at 800 pace. Seems plausible with enough rest.

.... and it could also mean he did 25 x 400s at 56 down to 52 in sets and e.g 5 x ( 5 x 400m) and long rest between sets and maybe quite long rest even between reps in the sets? But I think I remember one former Kenyan world top runner was told to have done something similar and something like 20 x 400m at 56-57 sec. So maybe it`s true Jakob did the 25 x 400m at 56-52 sec because he is close to the world record at 1500m and also very strong and fast at 5000/ 10000m .

COACH WIZARD 1 wrote:

.... and it could also mean he did 25 x 400s at 56 down to 52 in sets and e.g 5 x ( 5 x 400m) and long rest between sets and maybe quite long rest even between reps in the sets? But I think I remember one former Kenyan world top runner was told to have done something similar and something like 20 x 400m at 56-57 sec. So maybe it`s true Jakob did the 25 x 400m at 56-52 sec because he is close to the world record at 1500m and also very strong and fast at 5000/ 10000m .

In a recent podcast Gjert said that the workout was done with 15 or 20 reps (he was not precise). Further he said that Jacob had more than 30 seconds rest between reps and 3 minutes rest between each set of 5. The first rep was 55.7 and the last was 52.2.