Kristoffer (33) was untrained and overweight. The plan from little brother Henrik Ingebrigtsen helped him in top form.
- Actually, it's a little incredible that I have managed to run so much faster in such a short time, says Kristoffer Ingebrigtsen. See the training plan he followed further down in the case.
"Now I have to do something," thought Kristoffer Ingebrigtsen.
The weight had increased gradually in recent years. At the same time, he noticed that the profits and energy were gone. The things he liked and managed so well before, like going hiking and hunting, suddenly felt like a chore.
Now the number 30 shone on him. The answer from the BMI calculation shocked him: He was no longer "just" overweight, he was obese.
- Then I thought I had to do something drastic, says the 33-year-old from Sandnes.
The "heat" of the brothers
We meet him at home in the house in Sandnes. There he lives with his wife Christina and children Hennie (4) and Alma (6). In the same neighborhood also live his more famous brothers and father: the running stars Henrik and Jakob, and the coaching dad Gjert.
When he told the family about his training plans around New Year's almost two years ago, he heard about it.
- I have often said that "I will start training on Monday", without doing so. So when I said that again, they were just kidding me. There has been a bit of smallness and nonsense, says Ingebrigtsen and laughs.
But in January 2020, he got started. From almost being completely inactive, he started running for 30 minutes every day. But the body could not stand the transition. After just over a month, he suffered a tear in his calf muscle. He ended up taking a break until July.
- Then I thought I would try one last time. It was now or never, says Ingebrigtsen.
He has over 4000 followers on Strava. - It's nice that people write that they are inspired. There are probably many who are a little where I was, completely untrained, or who just want to get a little better at running, says Kristoffer Ingebrigtsen. Photo: Kristian Jacobsen
Started calmer
When he started again in July, he had a different approach.
- I would not go for the same bang as in January 2020. So I would rather take it a little calmer, says Ingebrigtsen.
This is the training program he followed, with training almost every day:
July-August: One day of jogging for 20-30 minutes, two days of elliptical machine for 20-40 minutes, before repeating this. Low speed.
September: Every other day with jogging and elliptical machine. 30-40 minutes each time. Low speed.
October: Jogged 30-50 minutes every day.
November: Same scheme as in October. But also started running some intervals.
At the same time, he changed his diet drastically. He dropped snacks like chips and beer and started eating three regular meals each day. He ate lots of clean meat, chicken and vegetables, and he ate less calories in total than before.
- The kilos fell off. Eventually it became easier to run as well.
See the training plan he now follows further down in the case.
Training program
At the beginning of December last year, he took a break from training. He felt a murmur in his legs and did not want to go on another bang. From mid-December, he ran 30-40 minutes every day, before starting to train fully from February (training every day and intervals twice a week). Then he had set himself a new goal: to run a half marathon.
To be as well prepared as possible, he asked little brother Henrik Ingebrigtsen for help.
These were the two most important pieces of advice the former European Championship winner in the 1500 meters gave Kristoffer:
Hold on to intensity and speed.
If you want to increase the amount (number of kilometers), do it gradually and take very good care of your speed. If it becomes too intense, it can easily lead to injuries and failing motivation.
Henrik Ingebrigtsen thinks it has been exciting to help Kristoffer.
- He said that the way he had trained before, had given distaste and that he had begun to dread training. The training was often too hard and he ran too fast. It again made him mostly a little sore in the legs. This is where the two success factors come in: Increase in quantity and speed must take place gradually and in a controlled manner. And never both at once, says Henrik Ingebrigtsen.
Despite renovating houses, having two small children and a full-time job, he trains for one hour every day. - Many ask me how I get time. But if you think about how much you sit in front of the TV, for example, then you always have time. You just have to decide. Photo: Kristian Jacobsen
Run longer and more often
As his form improved and his body became accustomed to running, Kristoffer began to run more often and longer. But harder sessions, with greater speed and intensity, he ran only a few days a week.
On April 1, he reached the goal: he completed a virtual half marathon. The time was an impressive 1.29.53.
He continued to increase the amount of training gradually throughout the summer, and in August he showed that he had far more inside. Then he broke his half marathon record by nine minutes and ran in to 1.20.53. Two months later, he ran 1.15.42 during the Valencia half marathon.
- It exceeded all expectations. I have never had such a high average speed per kilometer at any intervals before, says Ingebrigtsen.
See the training plan he is now following under the picture.
Kristoffer Ingebrigtsen gets a big hug from mum Tone Eva in the finish area after running a half marathon during the Stavanger Marathon on 28 August this year. Little brother William is standing next to him. Photo: Pål Christensen
This is the training program
This is the training program he is following right now, made by Henrik Ingebrigtsen:
Train calmly Monday, Wednesday, Friday and Sunday. During the quiet sessions, he likes to run 14-18 km.
Train harder Tuesdays, Thursdays and Saturdays.
On Tuesdays, he usually has speed games, often on the treadmill. Then he often warms up for two km. Then he runs 1000 meters at 3.50, then 500 meters jog. He repeats this eight times. Then he jogs down.
On Thursdays he usually runs 8x1000 meters or 5x2000 meters.
On Saturdays, he often runs 3x10 minutes at the stadium. It also happens that he runs 3x3000 meters.
He tries to run 90-100 kilometers a week.
- What are your best tips for others who want to run faster, or who just want to get started running?
- Be very careful with the speed if you are going to increase the amount. I think that destroys too many. They skip intervals and leisurely walks too fast. If I do, I'm in pain. It again destroys the motivation and other sessions, says Ingebrigtsen.
Henrik Ingebrigtsen believes that the most important reasons why his big brother has succeeded are that he is very thorough and disciplined.
- This has made it easy for him to train, as he very rarely runs too fast in training. He loves the system and having a clear plan to relate to, says the 30-year-old from Sandnes.
Henrik Ingebrigtsen (left) is impressed with Kristoffer (right). - It's not just standing on the starting line to run at 1.15. That he lost 25 kg says maybe a little more about the shape he was in when he started this project. He liked to enjoy himself, he says. Here they are during a training with little brother Jakob in 2019. Photo: Egil Ø. Nærland
25 kilos lighter
Kristoffer Ingebrigtsen is now 25 kilos lighter than he was just over a year ago. He makes no secret of the fact that it has been difficult to get there. At the same time, the gain has been enormous.
- It is easier to go hunting and hiking. Now I have a completely different oxygen uptake, and I can go straight up the mountain. I have more energy in everyday life as well, says the 33-year-old and adds:
- Actually, it's a little incredible that I have managed to run so much faster in such a short time.
- Do you think it's just about a good training program that you have managed to follow?
- We probably have some endurance genes as well, maybe. At the same time, my body may remember that I ran a lot when I was younger, says Ingebrigtsen.
- What is the goal going forward?
- Henrik has been a bit lethargic lately, since he is in the USA. But early today he sent me a new training program. Going forward, I want to run a good tikilometer, as well as avoid mistakes that cause me injuries, says Ingebrigtsen.