Mondays: 2 easy runs, sprints.
*tuesdays: double threshold (faster session in the afternoon)
wednesdays: 2 easy runs, sprints
*thursday: double threshold (faster session in the afternoon)
fridays: 2 easy runs.
saturday: hills 2x 10 x 200m and a run that is between easy/threshhold.
sunday: long run (ca 20k) + strength training -> with weights.
*roughly 2.0 in lactate for the morning session, 3.0 for the afternoon session.
easy runs should be done on a soft surface/trail/gravel
Moreover, he has mentioned that he does/did Rodal’s session for strength training (google on rodal styrke on youtube).
And he/they have also mentioned that they do one session with hurdles/stairs for elasticity training.
-> the sprints are done with spikes or similar shoes. jakob/filip has also mentioned that they do this in interviews and you can see it on the tv show (team ingebrigtsen)
-> from february 2019: Narve started to run faster on his easy days (3:50 m/km) Henrik/Filip/Jakob does the same. Henrik explains the theory behind of why they run relatively fast in an interview from 2020.
-> narve try to avoid to run on hard surfaces too often, because it increases the risk of injury too much. Henrik mentioned that running too much on hard surfaces was one of the reasons to why he got injured when he studied in the U.S.
-> narve (and the ingebrigtsen) uses lactate and speed to control the Intensity.