Excellent keep us updated on how it goes. The nice thing about it is I think you build fitness while avoiding the injury/sickness pitfalls I felt I always encountered in my past.
Thanks for your info, I had no idea this podcast was out, I'll for sure take time to listen to it. The clarification on the other workout day is of course good, but I always thought that session had to be te key of their week, otherwise how coulde they run 62-64s laps in a 5K without doing anything faster than 70s pace? Instead of 20x200m hills I was thinking about starting at something like 8x200m hills followed by 4x200m flat to gradually build up
Just a word of advice, I would strongly lean towards this podcast and Kristoffer Ingebrigtsens training. A lot of other peoples modifications might be in danger to lean to much towards their personal thoughts about training and not sticking to what you ask for here.
Thank you, I will definetely take time to listen and understand what was said in the podcast. I noticed there's a lot of misunderstandings here and there. For example, I remember Nordas said Jakob substitute the saturday double with some K reps just under 3 minutes because he was bored by just running easy and then people in Norway decided to copy that session without knowing that the session was meant to be really easy
I’d adapt the JI Base phase like this for 100 to 110k and single thresholds, assuming you can double for jogs. Basically extend the single threshold sessions, and keep the the hills/turnover workout, integrate a rest day.
M: 10k AM, 10k PM
T: Wu + 8x5 min threshold / 90” rest + CD (20k)
W off
T: WU + 10x1k threshold / 1’ rest + CD (20k)
F : 10k jog
S: WU + 2x10x200 w/ 200 jog, full rest between sets. (One set hills, one set track or all hills..) 16k total.
S: 20k
total: 106km. Can easily bump or drop mileage by adjusting easy days.
You also need to scale down the workouts. Cut everything in half and you have a program for some HS freshmen XC. You can obviously mix and match the workouts. The core is volume (30-60mins of work) over quality ( the say 15-20mins if you go do vo2 type work) with the one fast day to work keep in touch with speed. Progress by keeping intensity the same but adding volume.
I run a schedule that basically tries to mimic the ingebrigtsens without doing doubles. Couldnt fit all the threshold volume I wanted into 2 days so spread over 3. Im sure everyone would frown on these but to fit the faster work in I put it on the end of two of the threshold days and then for easy sessions i do about 80 minutes on grass with a 3:30-4:00 minute rest in the middle. long run day is continuous 85-90 minutes.
I’d adapt the JI Base phase like this for 100 to 110k and single thresholds, assuming you can double for jogs. Basically extend the single threshold sessions, and keep the the hills/turnover workout, integrate a rest day.
M: 10k AM, 10k PM
T: Wu + 8x5 min threshold / 90” rest + CD (20k)
W off
T: WU + 10x1k threshold / 1’ rest + CD (20k)
F : 10k jog
S: WU + 2x10x200 w/ 200 jog, full rest between sets. (One set hills, one set track or all hills..) 16k total.
S: 20k
total: 106km. Can easily bump or drop mileage by adjusting easy days.
You also need to scale down the workouts. Cut everything in half and you have a program for some HS freshmen XC. You can obviously mix and match the workouts. The core is volume (30-60mins of work) over quality ( the say 15-20mins if you go do vo2 type work) with the one fast day to work keep in touch with speed. Progress by keeping intensity the same but adding volume.
I wouldn’t scale down these workouts for a good junior (3:45-55 1500m) or club level senior athlete running 100-110k. You’re simply not getting very much threshold work in otherwise.
I agree that HS freshmen need much less mileage and intensity but that’s a different question.
You also need to scale down the workouts. Cut everything in half and you have a program for some HS freshmen XC. You can obviously mix and match the workouts. The core is volume (30-60mins of work) over quality ( the say 15-20mins if you go do vo2 type work) with the one fast day to work keep in touch with speed. Progress by keeping intensity the same but adding volume.
I wouldn’t scale down these workouts for a good junior (3:45-55 1500m) or club level senior athlete running 100-110k. You’re simply not getting very much threshold work in otherwise.
I agree that HS freshmen need much less mileage and intensity but that’s a different question.
Same question. Same answer. You do 2 threshold works/week and 1 faster but short session. You adjust the length and mileage to fit your needs. When you have build up to 40+ mins of work, you can start looking at doubles workouts.
what was your plan that you adapted for your mile/5,000m? I am intrigued.
For the mile/5,000 I was running 30-35 mile weeks on 6 runs.
I did a threshold workout like 6x1,000/5x1200 or 7x800 each week. Rest was between 1’ and 1:20.
I’d do 12x200m hills every other week or so split into 3 sets of 4 with 90” slowish jog down. After each set of 4 I’d take an extra 30 seconds, as these were fairly intense.
I’d do a secondary threshold some weeks of 12x400 or 9x600 with 1’ rest. This was faster than the longer intervals but not too bad.
To sharpen up for the mile, I did this speed workout a few times - 4-3-2 x4 with 90 seconds rest. Hit some good speed (faster than goal 1500) but a comfortable workout focusing on mechanics and running relaxed.
Easy runs of 5-6 miles, one longer moderate run of 60 minutes.
I was really pleasantly surprised by two things: how comfortable I felt at the 5,000 distance and intensity in the race I had, and then how smooth I felt in the mile despite no “to the well” workouts.
This fall I’m going to probably lengthen each aspect by 25%, and run 7 days most weeks.
it's not perfect but you can copy the hobbyjogger Ingebrigtsen's training. He runs 3 threshold workouts per week and mainly does them on Tu/Th/Sat.
Here's what Jon Arne Glomsrud posted:
"He is on Strava. He runs easy Mon-wed-Fri as 12k@4.40 and Sunday long 80-90min@4.40 He does 3 workouts a week Tue-Thu-Sat 8x1k@3.45 w/500m Easy@4.35 5x2k w/60s rest 3x3k w/60s rest Both @3.45-3.40 He avoids fast running to stay out of trouble but this training is solid for HM. His record is 80min, but he will break it next time. It is obvious that he has the genetics for a high Vo2max. I think running with Jakob who doesn't know how to run slowly is risky for his legs. Remember that Jakob runs his easy runs at Kristoffer's HM pace... As he said in the podcast: it is not sustainable..."
No point in doing the Norwegian Method if you’re not doing the double threshold session. The entire method is around high amounts of volume at low intensity. I would suggest just doing intervals and tempos at faster paces than trying this method