Jakob Ingebrigtsen Training

Where is this evidence that Gjert was irate with Kalle Berglund?

ikkebror wrote:

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.

Thanks! Looks like we here with your help comes closer to the true workout and something similar to what Asbel told me he had done , 15 x 400s at 57-52 sec with 3 min rest between and no sets.....

Jgt11 wrote:

This is the schedule from when he was younger, obviously not every week. I got it from the guy

Mon - Easy jog 8k + easy jog 8k and Gym work

Tue - Morning: Long threshold workout

Evening: Short threshold workout

Wed - Easy jog 8k (and sometimes some sprints in spikes)

Thu - Morning: Long threshold workout

Evening: Short threshold workout

Fri - Easy jog 8k + easy jog 8k and Gym work

Sat - workout : ~2*10*200m hills

Sun - easy longrun ~1h20 20km

How does the long and short threshold workout looks like?

Long threshold is something along the lines of 5x6 min w/ 60 sec rest or 5x2k w/ 60 sec rest (I've heard both).

Short is more like 10x3 min or 1000 w/ 60 sec rest or 25x400 w/ either 30 or 45 sec rest (can't remember)

COACH WIZARD 1 wrote:

ikkebror wrote:

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.

Thanks! Looks like we here with your help comes closer to the true workout and something similar to what Asbel told me he had done , 15 x 400s at 57-52 sec with 3 min rest between and no sets.....

Can we even trust Gjert when he goes from saying 25x400 in his book to saying 15 to 20 on a podcast?

That is not a workout you forget.

perhaps something was messed up in the english translation. Wouldn't think that is the case with numbers though

OliverBrown wrote:

Considering how angry gjert got at Kalle B (another Swedish handsome viking) for using their methods

Absolute nonsense.

Do you think Marius Bakken got angry because Ingebrigtsens copied his trining method?

high school xc coach wrote:

COACH WIZARD 1 wrote:

Thanks! Looks like we here with your help comes closer to the true workout and something similar to what Asbel told me he had done , 15 x 400s at 57-52 sec with 3 min rest between and no sets.....

Can we even trust Gjert when he goes from saying 25x400 in his book to saying 15 to 20 on a podcast?

That is not a workout you forget.

perhaps something was messed up in the english translation. Wouldn't think that is the case with numbers though

I wouldn't trust that bootleg translation. Ofcourse Gjert wont lie. He might be a bit vague to not reveal to much. I'll accurately translate the interview for you later.

LarsL9 wrote:

high school xc coach wrote:

Can we even trust Gjert when he goes from saying 25x400 in his book to saying 15 to 20 on a podcast?

That is not a workout you forget.

perhaps something was messed up in the english translation. Wouldn't think that is the case with numbers though

I wouldn't trust that bootleg translation. Ofcourse Gjert wont lie. He might be a bit vague to not reveal to much. I'll accurately translate the interview for you later.

Translation from podcast is accurate. Gjert was not very forthcoming. He seemed to be looking at his computer during the conversation, so the specific numbers should be trusted. But he didn’t want to give the exact number of reps or the exact duration of rest between reps.

It’s amazing to me how we get caught up in “magic” singular workouts. The ones of folklore ya know. But the reality is that the talent combined with the OVERALL training is what makes great runners. Training that has happened over a decade. So why get all geeked out about a session of 400s at race pace.

The reason he’s so fast is a combination of talent, high overall volume, high volume threshold, short speed development, core strength, nutrition… 400s at race pace is just a cherry on top of his training.

There is no secret training.

Only drugs.

Da Bears wrote:

It’s amazing to me how we get caught up in “magic” singular workouts. The ones of folklore ya know. But the reality is that the talent combined with the OVERALL training is what makes great runners. Training that has happened over a decade. So why get all geeked out about a session of 400s at race pace.

The reason he’s so fast is a combination of talent, high overall volume, high volume threshold, short speed development, core strength, nutrition… 400s at race pace is just a cherry on top of his training.

Exactly.

It seems we have his foundational period sussed. What I wonder is what the race-specific period looks like. How many weeks in advance of the goal race do they begin specific training? Do they drop the double threshold days? How much do they cut mileage?

Da Bears wrote:

It’s amazing to me how we get caught up in “magic” singular workouts. The ones of folklore ya know. But the reality is that the talent combined with the OVERALL training is what makes great runners. Training that has happened over a decade. So why get all geeked out about a session of 400s at race pace.

The reason he’s so fast is a combination of talent, high overall volume, high volume threshold, short speed development, core strength, nutrition… 400s at race pace is just a cherry on top of his training.

This is right on. Gjert said that in his interview, single sessions is the least important thing.

Re bootleg translation - I was thinking about the book. It was a prescribed session (might be the one in the book), but Jacob felt good asked if he could put the foot on the pedal. For once he was allowed to.

he did get angry at gjert because gjert said he only had a couple phone calls with bakken. bakken revealed emails then showing extensive communication between them and that bakken basically guided the entire structure of their training

Please stop taking them, Oozma.

Bump

"Their only anaerobic training in the base training period is the hill sprints."

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So I thought, too, but, interestingly, Leif Inge Tjelta's paper on Henrik Ingebrigtsen - A Longitudinal Case Study of the Training of the 2012 European 1500 m Track Champion - linked earlier in this thread, described the 2x10x200m hills that Henrik (the Ingebrigtsens) run on Saturdays in the base phase as Zone 3 "Harder Aerobic Intervals," "Lactate 4.0-6.0 mmol/L," "92-97% HR as % of HRmax," "Physiological adapation: VO2max / aerobic capacity."

If that truly is that physiological adaptation being gained from the hills, then how much time are they even spending in that zone? Seems like it isn’t that long. That’s a lot of 200m hills but the set density is only 2000m and total volume of intensity set to 4000m.

I guess with the hill work it is more intense so you probably quickly get to the desired physiological state much quicker later in the set than the beginning.

I think we should mention that people with actn3xx mutation may not need the same amount of long runs as the average joe. I don't know if the brothers have it, but I can imagine that atleast Jakob and Henrik does.

When measuring lactate we must take into account the common lactate mutation on mct1 which affects 30-40%. That one makes it more difficult for the body to remove lactate and increases the amount in the blood. It can be compensated with bicarbonate, but we can't think that 4mmol is the same for everyone.