Professor shares secrets of Ingebrigtsens training - They run between 87 and 100 mpw (140-160 km).

Lydiard was so close, so it's 160, not a 161 km per week.

Almost all his running shots he's wearing vaporflys - is this safe for training? Seems like that's what all the sponsored runners are doing these days - is that the secret - all running in 4%?

a canuck wrote:

In an article entitled “Three Norwegian brothers all European 1500 m champions: What is the secret?” in the International Journal of Sports Science and Coaching, Tjelta concludes that “an active childhood, a gradual progression in training volume, strong family support, mental toughness, a high volume of training at and above anaerobic threshold, and mindful monitoring and regulation of training intensity have brought these brothers to a top international level in distance running.” The brothers train hard and smart, their weekly mileage averaging 140K to 160K with 23 to 25 per cent at or above anaerobic threshold pace, and they seem mostly to avoid injury.

https://runningmagazine.ca/the-scene/team-ingebrigtsens-formula-for-success/

So they have a similar training program to many other world-class mid-d/distance runners along with good genetics and being born into an environment conducive to running. Ground breaking stuff.

a canuck wrote:

In an article entitled “Three Norwegian brothers all European 1500 m champions: What is the secret?” in the International Journal of Sports Science and Coaching, Tjelta concludes that “an active childhood, a gradual progression in training volume, strong family support, mental toughness, a high volume of training at and above anaerobic threshold, and mindful monitoring and regulation of training intensity have brought these brothers to a top international level in distance running.” The brothers train hard and smart, their weekly mileage averaging 140K to 160K with 23 to 25 per cent at or above anaerobic threshold pace, and they seem mostly to avoid injury.

https://runningmagazine.ca/the-scene/team-ingebrigtsens-formula-for-success/

Does "above" threshold mean paces slower than threshold or does it mean paces faster than threshold?

In this case above means slower than threshold. Gjert doesn't want them accumulating too much lactate in a workout.

Jgt11 wrote:

In this case above means slower than threshold. Gjert doesn't want them accumulating too much lactate in a workout.

I believe you have t backwards. You’re saying that 73-75% of their training is faster than threshold.

32-40 kmof threshold a week seems to line up with other example training weeks. Whether 25x400m, 3x10 minute 5x6 minute or 10x 3 minutes they do about 10k of volume a session and 2x sessions a day for 40k of threshold a week. During racing season they probably do just one double session a week then a pist race threshold or do something like 10x300m which would make them closer to 32 km for that week.

"their weekly mileage averaging 140K to 160K with 23 to 25 per cent at or above anaerobic threshold pace"

The article is worded weird but i know from other articles/threads that Gjert believes in running right above threshold to "push" their lactate threshold down.

So they do 25% of weekly mileage at 85-90% of max HR.......in comparison Jack Daniels recommends 10% a week.

Bob Schul Country wrote:

So they do 25% of weekly mileage at 85-90% of max HR.......in comparison Jack Daniels recommends 10% a week.

Well, 10% in one workout plus another 5-8% from another one presumably. Daniels usually has two workouts a week.

From what I recall, twice a week, they will do two workouts totaling 51 minutes of the form of one 3x10 minute or 5x6 minute in the morning (rest of 90 seconds?) and one 7x3 minute (rest 60 seconds) in the afternoon or evening, at 1 hr pace, which at least for Jakob is approximately half marathon pace or 13.1M=21.1 km, 4:34/mile, 68.5/400m, 2:47/k.

I figured this at 18 km per day at 1 hr pace (for 51 minutes)x2=36 k.

Then there is a hill session on Saturdays of maybe 2k for 10x200m hills. The track session might be something like 10x300m at 1500m race pace right before Monaco or championships. If you add strides a few times a week, all this might total 3k-6k.

That would give you 42k at 1 hr pace or faster per week, which is a lot, 26.2 miles.

Conventional workout mileage might give you less. Two workouts per week with track repeats totaling 8k-10k (e.g. 5-6x1600 or 10x800 or 8-10x1k) on one day, shorter repeats of 12-20x200-400=up to 8k, plus strides of a few k.

That would give you maybe 21k per week. Even with a 4-6 mile tempo run for a third workout, you're still under 31k per week at threshold or faster but here the workout paces are typically much faster.

Jgt11 wrote:

"their weekly mileage averaging 140K to 160K with 23 to 25 per cent at or above anaerobic threshold pace"

The article is worded weird but i know from other articles/threads that Gjert believes in running right above threshold to "push" their lactate threshold down.

Does “above” mean slower or faster?

SLOWER. Above pace=Slower On pace=exact pace Under pace= faster

In most endurance sports going above threshold means raising above your lactic threshold by increasing the pace. There's no way they could be doing 75 miles a week above threshold pace. Good luck trying to emulate their training like that; you'll be destroyed within a few days of trying.

Above = Faster wrote:

In most endurance sports going above threshold means raising above your lactic threshold by increasing the pace. There's no way they could be doing 75 miles a week above threshold pace. Good luck trying to emulate their training like that; you'll be destroyed within a few days of trying.

25% of a hundred = 25

Above = Faster wrote:

In most endurance sports going above threshold means raising above your lactic threshold by increasing the pace. There's no way they could be doing 75 miles a week above threshold pace. Good luck trying to emulate their training like that; you'll be destroyed within a few days of trying.

They are doing about 20-25 miles a week total at LT. They can do it because they are breaking it up into short intervals along with breaking it up in the AM/PM.

Also it allows them to still get a speed/hill workout on top of that.

Their easy runs have to be real easy too for it to work.

They are essentially doing 5 workouts a week but still having 4 easy days a week. It’s outside the box and obviously very effective.

zxcvzcvx wrote:

twice a week, they will do two workouts totaling 51 minutes of the form of one 3x10 minute or 5x6 minute in the morning (rest of 90 seconds?) and one 7x3 minute (rest 60 seconds) in the afternoon or evening, at 1 hr pace, which at least for Jakob is approximately half marathon pace or 13.1M=21.1 km, 4:34/mile, 68.5/400m, 2:47/k.

I figured this at 18 km per day at 1 hr pace (for 51 minutes)x2=36 k.

Then there is a hill session on Saturdays of maybe 2k for 10x200m hills. The track session might be something like 10x300m at 1500m race pace right before Monaco or championships. If you add strides a few times a week, all this might total 3k-6k.

That would give you 42k at 1 hr pace or faster

Why is no one talking about this? Is this not drastically different from what most pros are doing? Are these guys really just running a good 20-25mpw at tempo pace throughout the week and then just throwing in some hills once a week and strides?

I’ll absolutely start throwing down 2x/day tempo reps twice per week if this sounds like a good idea. Frankly, they never exhaust me too much.

As I said the quote is worded weird. They do 140-160k a week of mileage. 100k-120k of mileage is just normal running/strides/hills. 32-40k of mileage is done in their staple double workouts at slightly slower than threshold pace. This totals to 140k-160k. IN NO WAY AM I IMPLYING THEY DO 75 MILES A WEEK BELOW THRESHOLD.

“What was the secret, they wanted to know; in a thousand different ways they wanted to know the secret. And not one of them was prepared, truly prepared, to believe that it had not so much to do with chemicals and zippy mental tricks as with the most unprofound and sometimes heartrending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?”