Ingebritsens do ~26 miles of threshold a week, including TWO DAYS OF DOUBLES. Help me understand

What is threshold pace for a 3:27 1500m runner.

Don't underestimate the effect of the hill workout mixed in.

Threshold is your 1h pace.

So in Jakob's case, it's around Half Marathon pace. Around 2:50min/k or 4:35min/m.

It's definitely closer to 4:25 than 4:35.

You’re overthinking this. Just run baby

Good thing this thread was started, as this subject was never approached here.

I think he runs his 400s pretty close to 60 flat. maybe 61, 62. closer to 5k pace. also the hill workout on saturdays is basically Mile effort, i think. and monday has very fast strides.

During competition season, there are more specific workouts, such as the 16-20 x 400 going from 55,56 to 52, and the 6x800 this year where he started around 2:00, and finished with a couple of 1:49s.

There are literally dozens of the threads on this topic if you search the boards. As another poster mentioned, the 2x10x200m hill workout is essential. I’ve seen a handful of college programs implement this type of training. They fail in multiple ways, including dropping the speed element altogether. This training does not work unless you include the hills.

A lot of people miss this.

Jakob does this from fall to spring. It's like his base training. He does interval workouts to prepare for track in the summer.

This is hard to utilize in college sustems because they don't have the months and months to do double threshold. Without racing.

There's always the summer.

This topic has been discussed thousands of times on here. Here is are the bullet points :

morning sessions are subthreshold - marathon pace (something like 2:55-3:00/km but more importantly 2-2.5 mmol/L lactate)

PM sessions are threhsold (about 62s 400 and about 2:45-50 1ks but again lactate ~3.5 dictates pace)

hill session is higher intensity obviously, 3k effort maybe harder. It’s not always a 20x200 hill session - can be a traditional high intensity track session, usually before an indoor race.

the proportions of sub threshold, threhsold and high intensity sessions to easy running is not all that different than other distance programs base phases

they do this October to may. They introduce high intensity workouts after this and before a few indoor races and keep one double T day for some weeks during racing season. Whe they have a month between races they’ll keep the double double T schedule. Races do count as hard sessions in the system however, that’s why they race a good bit

IMO It works if you are a pro athlete and can recover from 180km/week and all the intensity. if you’re a hobby jogger you should be careful about the proportions of threhsold : easy : intense workouts. Fundamentally, the Ingebritsens are just running more (MP, T and easy) than most mid d runners. There’s a Norwegian book, Gjerts method but all the info you’ll need is from Mariusbakken.com , he is the creator of the Norwegian method that gjert “borrowed” (depending who you ask…)

Kiptum runs two 30-40k tempos at 4:35 pace. Then two one hour interval sessions. Then fills out the rest of the week with 180 miles.

I think it is 2:35 or a bit faster for Jakob´s 1000m reps. He runs 12 of them at lactate number 3,1-3,2 which means he is well under the treshold to anaerobic exercise.

When Henrik was a teenager he ran these 1000m reps at about 3:08. When Jakob was a teen they ran theese reps at about 2:55 and then the time has gone down gradually as Jakob has improved. I don´t think the older brothers can follow him on the reps anymore.

And remember they always run these reps with the same effort/ lactate number (3,1-3,2) so the improvements in training times should have a firm correlation to improvements in their performances on their various distances.

They don't define threshold by any set pace, but rather a lactate measure (hence the lactate guided training).

LT1 is roughly 2 - 2.5mmol (which tends to be the morning sessions).

LT2 is roughly 4mmol (evening session).

This is a much smarter way to do it, as lactate accumulation is what delays recovery; so there's no guessing involved.

This also allows them to run close to 5k pace in some of the afternoon sessions. They run short reps (400m), while keeping a close eye on their lactate readings.

What's so important about the hills? My base was often double threshold or a long single threshold session and I ran well without hills - sub 3:40. Yes, it's not the same level, but it's not like I'm running 4:30 for a 1500.

I think daily strides is more important than hills.

This has to be 2:45, right? 2:35 is 12:55 5k pace. If that's his threshold he'd set a 10k WR

I don't think anyone is saying one type of running is more special than another. The point is that you can run fast by doing hills without needing to do those faster Daniels type workouts mentioned in the OP.

Hills are definitely not a necessity to running fast.

They’re doping. Don’t be so naive.