ingebrigtsen Training

Semiler wrote:

Impala31 wrote:

For the Half marathon maybe but not the other ones.

You are right:

Not for 60m

Not for 100 yards

Not for 100m

Not any of the hurdles events.

Not for 150m

Not for 200m

Not for 400m

Probably not for 800m

As goes ultra-running I have no idea.

OK fanboy

Impala31 wrote:

OK fanboy

Instead of insulting please use arguments. A lack of arguments is often interpreted as...

That 4 mmol number is a number that coaches can give out as a blanket statement because a lot of people fall pretty close to it. My understanding is that slow twitch athletes who do a lot of endurance work have a LT lower than 4 while fast twitch is higher. I don’t think the actual number of mmol matters as much as how fast it accumulates in the blood, with the 3.5 number being a marker of when you’re pushing in the sweet spot zone.

Another thing to note is that lactate is always being produced, but our clearance rate is always higher than production rate at rest. So even through working at Sub-T paces (closer to marathon pace or in between MP and LT) your body is producing more lactate and working to clear it/utilize it for energy. The low(er) intensity threshold work allows for a higher volume of work instead of intense sessions that could lead to burnout.

From what I’ve read/seen, their workouts are

LT fartleks combined to 30 minutes like 30x1’, 10x3’,5x6’,3x10’.

LT intervals (probably to get them used to running on the track) of sets of 400,1000,2000,3000. Stuff like that.

Fast striders, like almost sprinting fast

200m hill reps that transition to 300m track reps.

^Not sure if these are accurate, just what I’ve heard, if someone could fact check me that would be great.^

As key races approach I’m sure they throw in more race specific workouts. If I had to guess, I would say probably every 3 weeks or so they have a hard specific session even through the aren’t prepping for anything specific yet. I think in their tv show they did 12x400,10x200 really quite quick 4 weeks before Stockholm DL, which isn’t the traditional hard workout 10-12 days before an important in season race.

Heres what their training looks like to me.

Volume is around 100 miles per week. They only do a 12 mile long run though but lots of doubles.

Workouts don’t build lactate but lots of volume. Especially by doing two in one day.

Lots of short rep stuff 200 meters or less.

Lots of strength work to try and stay healthy and improve gait.

They focus on peaking once per year.

Hindsight is 2020 wrote:

Heres what their training looks like to me.

Volume is around 100 miles per week. They only do a 12 mile long run though but lots of doubles.

Workouts don’t build lactate but lots of volume. Especially by doing two in one day.

Lots of short rep stuff 200 meters or less.

Lots of strength work to try and stay healthy and improve gait.

They focus on peaking once per year.

This is incorrect. Read this thread again.

Semiler wrote:

Gjert is obsessed by the idea that lactate acid destroys muscle fibers. That is also why the Ingebrigtsens run for hours after every race when their legs have produced lactate acid. By running well under threshold you burn lactate acid without producing new.

The reason they are working out after a race is because they have trained less the days before. Its really that simple and the reason why they are able to run fast the whole season.

aaaoooo wrote:

Yeah there's some great resources on here, I always find it interesting how much they deviate from the standard 2-3 workouts + long run formula that's so popular everywhere else, but still get great results. From what I've been able to find from the threads, a typical week in base phase looks roughly like this:

M: double easy runs + fast strides / accelerations

T: double threshold

W: double easy runs

Th: double threshold

Fr: double easy runs

Sa: Hill sprints (e.g. 25x200), . Not sure if they do a second run

Su: Longish single easy run (80-90 mins)

Around 110-120 miles total / week.

Closer to races hill sprints becomes 300's at race pace. Threshold runs are usually in intervals e.g. 5 x 6min,10x1k , 4x10 min.

I believe since they use lactate meters the shorter intervals might be slightly faster, closer to 10k pace and the longer ones might be slightly slower than Daniels T pace. Not completely sure though since I've also read they keep the pace pretty similar no matter the duration.

-----------------------------

I think that your week schedule is accurate. At least for the base training period which is going the autumn to around late April next year.

Regarding 1000m repetitions:

I am quite sure that they for years have run 12x 1000m. Some years ago they ran about 2:55 per km but they (Filip and Jakob) ran faster last year and apparently even faster this year so I guess they are now below 2:50. (Kipchoges group ran 15x1000m at 2:45 before Berlin some years ago).

They are running their various treshold repetitions at lactate numler 3.1-3.2. So when they now probably are running 1000m under 2.50 it is still at lactate 3.1-3.2 (reflecting their improved endurance).

I have now seen in another post that Jakob has stated that they currently is running about 2:43 to 3:45 in their 1000m reps.

If that is true the competitors - including the Etiophian top guns- should worry because that means that Jakob´s aerobic capacity has increased significantly since he was 17 (where his endurance according to the testing Norwegian professor already was world class).

It also means that Jakob is no way near to stagnate. That would also be strange since his well balanced long term aerobic training - surprise, surprise - is destined to produce long time aerobic gains.

than means he has improved a lot in 10k to marathon range from 17.

But only 1-1,5sec in the 1500m.

He is plateauing in the 1500. And probably in the 5000 as well after he breaks 13' significantly (he was already in sub 13' shape last year).

So far his races this year does not indicate improvement compared to last year. He probably can make new PR this summer if good races but I don't expect him to do better than 3'29 high/12'55.

But I believe he will be unbeatable in 10k-HM in the futur.

At what point in the day do they take their EPO injections? Most probably at night twice a week during a hard buildup phase and then micro-dosing once a week 10-12 days before a major competition. Injections at night are best, as this is the ideal time when the body recovers during sleep and produces red blood cells. They also take a magnesium supplement at night to promote muscle relaxation and recovery.

I love how people on this thread actually believe the Brother's success depends on "Double LT days" and "hill repeats". This is a broken record that keeps playing the same song over and over again. It played in the '80s and '90s and is playing now. Gert must be laughing his butt off at how F**KING STUPID people are believing he's found the secret to running fast. Not to mention coming from the world-renowned "Hot Bed" of middle and long-distance running....Norway.

OMFG!!!! WAKE UP!!!!!

"Go Run One"

I don´t agree.

Provided there will be some fast races in this virus season and provided Jakob stays healthy I see (as stated before on these pages) him go below 3:28 in the 1500m and 12:50 in the 5000m. I think he already last year had potential to run faster times in both distances.

Or he could go below 3:30 in the 3000m if there will be a fast race in this new DL " long distance" event.

If Jakob is still increasing his endurance substantially he will better his times on all distances. Also in the 800m although there of course is a closer correlation between aerobic capacity and performance on the longer distances.

I think that his 2000m indicates that he is one more level up this year but remember:

The 2000m was primarily run as a TEAM PERFORMANCE and it was AN EARLY SEASON RACE.

I don´t expect you to agree but we will know more within some few month.

An improvement of 21.5 km/h to 22.0 km/h equals to an improvement of 2.33%.

(22 km/h - 21.5 km/h) x 100% / 21.5 km/h ~= 2.33%

The amount of previous lactate production of a 58s lap represents a new lactate production of a 56.64s lap.

100% / 58s = 97,67% / A

100% x A = 58s x 97.67%

A = (58s x 97.67%) / 100

A= 56.64

Hence:

Imagine a race last year of 3 laps 58s + 40s last 300m for 214s aka 3:34. Now that race for the same lactate production would go 3 x laps 56.4 + 40s last 300m for 209.92s aka 3:29.92. The Intebrigtsens have claimed that they can make pretty accurate calculation of racing times based on their measurements. This starts to get really interesting.

indeed I don't agree ^^.

The 2000m was a team effort to make Jakob break ER. ^^ And does not indicate better than 3'30-3'31 shape.

Quite early in the season, that's true. We'll see.

Impala31 wrote:

indeed I don't agree ^^.

The 2000m was a team effort to make Jakob break ER. ^^ And does not indicate better than 3'30-3'31 shape.

Quite early in the season, that's true. We'll see.

They had a three fold goal. 1000m national record for Filip. Win the team competition and new european record for Jakob. If it was all about a new european record for Jakob then his brothers would have paced him and Filip would not have run a 1000m record attempt an hour before.

Exactly!

They even discussed it before the race and decided to stay together. Or the older

brothers dictated that.

As Henrik jokingly put it:

"It wouldn´t be good if Jakob came too much behind so he would damage the team´s

total time"!?

impala31, we are some people here who can read the Norwegian internet media.

no,he wont be.theres always new east africans,and they will continue to beat him.

Fiest of all very interesting topic here. I have two questions based on their training:

1. The Mader 4mmol LT is used to give an estimation of the LT but is in many cases not 100% correct. For top athletes and especially with the background that Gjert wants to avoid overtraining by training to much at or above LT I am wondering why he uses the Mader model! I mean the chances are very low that their LT is exactly at 4mmol, right?

2. On their TV show in Season 3 Episode 5 (check YT) you can see Henrik doing some 1000m repeats ending with a lactate level of 9.4 mmol. How does this relate to doing their repeats below LT?

BTW there is a free case study called: “ A Longitudinal Case Study of the Training of the 2012 European 1500m Track Champion” - where they show a lot about Jakobs training.

You know that the Brothers and their father all have high hemoglobin levels? Its in their genes. Why should their father take epo to get to gis 17-17,5?

FinJ wrote:

You know that the Brothers and their father all have high hemoglobin levels? Its in their genes. Why should their father take epo to get to gis 17-17,5?

When you here sound like "they have high hemoglobin, but suddenly old medicine card from childhood dissapeared" ah-ha, 99% doping, also they probably put to farther doping as well. Same story with Chris Froome: extremely high hemoglobin,but when people asked him show us medicine data from childhood -mysteriosly lost data..... same bullsh#t with Norwegian ski team: all astmatics, ha-ha-ha its so funny..... :-) but anyway we must give respect to Ingebrigtsen runners