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