This is an overview of the impossible Jakob Ingebrigtsen training session where he did 6 x 800m FAST! Our full video on Jakob Ingebrigtsen's training here - • THE SECRET TO GET FAST...
Another element that's quintessential to highest level success is intelligence in all aspects of training..... divorcing ego from the equation. Often runners exceed the speed needed to attain the desired affect,thereby compromising optimal energy levels when it counts: RACING. Additionally, it's impossible to overstated the importance of the group / team dynamic; or family in Jakobs case. Having a family support system is maybe the most important element from which all the other variables rest on. No doubt Jakob will own the 1500 & mile record, be patient as he is..... good things come to those who wait!!
Beautifully put. You tend to notice among runners that the intelligent ones get the furthest. Overtraining is the biggest mistake I feel most (competitive) runners make, even those that have been in the sport for years. Like you stated with team dynamic it is super important and that's why as a team captain I try to lead by example and take easy days easy and hard days hard. 80%-20%.
Believe it or not, "family support" was also notably a big part of the rise of fellow Norwegian Magnus Carlsen, childhood chess prodigy turned World Chess Champion (formerly). I remember someone close to him mentioning that the family support he's always had has been an integral part of his success too. Norway must be doing something right when it comes to family values.
Without any clear evidence, I think there was mentioned that average weekly mileage in for Jakob had gone a little bit up. So thats up from 182,5 km which he mentioned in an interview a few years ago. Maybe approaching 190 km per week in highest mileage weeks.
Jakob said in an interview that he’s started with 90 seconds rest and increased it a bit every single rep. I think he likely was taking 150-180 seconds of rest by the last two reps
Which source are you using for Jakob's sample week? I certainly agree with the structure around the sessions, I'm just interested to hear where the information around the strength training comes from. Thanks!
A combination of the sources and people who have trained with him. The best source is Marius Bakken and Norwegian threshold Model. It references jakobs training when he was a little younger. Apparently it’s increased since then
@@Trackstaa_ Thanks for confirming. I was just wondering if you had some information I hadn't yet seen. I've seen multiple different permutations of the days strength sessions are performed. Bakken says Bjørnar Kristensen did strength on Tuesday & Friday, Kalle Berglund did it on Wednesday & Sunday. I don't think I've seen anything definitive on Jakob
I didn’t run the full mileage but I copied the workouts and training philosophy. I basically did half what he did cause I don’t double yet. I did cross training on all easy run days tho
Definitely not mile race pace, as that is a pace one could only sustain for 4-5 minutes. It's closer to their half marathon pace. So for an athlete like Jakob, he does longer intervals (5-6 minutes) at a pace which is probably close to ~2:50 per KM (4:34 per mile), or potentially shorter intervals (400 meters) at ~64 per lap (2:40 per KM, 4:17 per mile). That's still much slower than his mile pace which is under 56 seconds per lap.
The objective of top level running or any Sport is to do only as much as u need to to improve become World Class but what does everyone do they keep adding more Instead of training smarter look I used to do that x 6 so now I will do in 8x when all u should do is the same amount but slightly better quality as it is the finest margin between being supremely fit & world class & the dreaded injury curse
the recovery was never said by Jakob, but for the first 4 it was apparently a shorter recovery and for the final 2 it was a longer recovery. Maybe try 2 minutes, then 5 minutes
So you're telling me that Jakob can run for an hour straight at 4:01 pace? I ask because that's what the theory that threshold pace is the pace you could run for an hour without a great deal of fatigue. I just don't believe that any runner, including Jakob, can regularly crank out 10k threshold runs at 81% of their personal record race pace without getting injured. What are the paces like for his "double run" days and "longish run" days? I'm sure a lot of the information that gets put out about his routine is disinformation meant to intimidate his competitors.
Longish runs are always easy and his double threshold days were 12K each. They may have got longer since. I believe not at altitude his threshold is around 2:40-2:50 per K depending on what rep he is doing.
You can't infer that just because he did 2 reps of 800 at 2:00 and his lactate was around 2.2 mmol/L after the second rep, he can run an hour straight at 4:01 pace (you're right, currently no athlete can do that as that would shatter the HM WR by almost 5 minutes). You have to remember that 2 minutes is a short rep and then he got to rest for 90 seconds. Of course, that's still very impressive, but you can assume that if he had kept running those reps, or if he ran 4:01 pace for more than 5 minutes straight, his lactate would definitely go above 4 mmol/L, as that is definitely a VO2Max effort for him (5k pace).
In the Example Training Week, what is meant by all the doubles? Double threshold, Double run, etc. Does it mean a run in the morning and a similar run later in the day?
@@donaldtrump6386 I just don't see how he runs two 10ks in 1 day at 96% of his personal record pace of 3:27 on a regular basis without crossing his lactic threshold.
even with full on sprint training for multiple years i don't see him running sub 47 in the 400m, and i would be impressed if he did sub 49 now. Hard to say in the 800m, but he is obviously better builded for doing longer distances with his insane endurance and threshold pace.
And it's horrible, coz training and sport aged him crucially, so in his twenties he looks as a well preserved 40yo. Besides that he experiences chronic exhaustion, which is not curable. His organism is basically amortized, worn down and is in physical condition of a 40yo mine worker, same for mentality, because there's constant feeling of boredom and tiredness that he, like any other pro sportsman, experiences. Hormones? They're in critical state and depend on a dose of extreme training the body got used to, otherwise a variety of mental issues start to appear, depression, worrying, psychosis, etc., become unbearable and only leave after a hard training, because otherwise the organism simply doesn't produce the serotonin and dopamine. And this is a state of 22yo boy. To sum it up, sport works like an irreversible time machine, the faster and harder you train, the faster your body resources run out, aging you intensely
@@yesno9374 very, very rude. Sport is an ancient tribal ritual that was popularized by roman empire as a more humane show that can replace gladiator fights. It's very unintelligent to deny the savage roots of sport, it's basically the same as denying the fact that boxing, for instance, a very popular and ''official'' sport, turns human brain into a jelly blob. Running ruins your body, joints cardiac and blood system exactly the same way, as a intensive exploitation of a car very quickly turns it into a pile of garbage. Pure physics. Besides that, any stress(and intense physical activity is a nothing else but stress) ages organism visibly by numerous years. Ever heard of a 1000 yard stare? Stress causes it. Ever heard of Hermann Buhl? He physically and mentally got old by 10 years after a 20 hour ascent. Stress caused it. Brands, fame and money can fool people and make them run, jump, fight, like crazy, but no one can fool physics
buddy casually running sub 1:50 800ms in a workout 💀
Another element that's quintessential to highest level success is intelligence in all aspects of training..... divorcing ego from the equation. Often runners exceed the speed needed to attain the desired affect,thereby compromising optimal energy levels when it counts: RACING.
Additionally, it's impossible to overstated the importance of the group / team dynamic; or family in Jakobs case.
Having a family support system is maybe the most important element from which all the other variables rest on.
No doubt Jakob will own the 1500 & mile record, be patient as he is..... good things come to those who wait!!
Agreed with all of that
Beautifully put. You tend to notice among runners that the intelligent ones get the furthest. Overtraining is the biggest mistake I feel most (competitive) runners make, even those that have been in the sport for years. Like you stated with team dynamic it is super important and that's why as a team captain I try to lead by example and take easy days easy and hard days hard. 80%-20%.
Believe it or not, "family support" was also notably a big part of the rise of fellow Norwegian Magnus Carlsen, childhood chess prodigy turned World Chess Champion (formerly). I remember someone close to him mentioning that the family support he's always had has been an integral part of his success too. Norway must be doing something right when it comes to family values.
I 100% agree, we're lacking heavy over here in America. I assume that is where you're from.@@brandondaniels9471
This guys has some potential. He should try racing by running some local parkruns.
Without any clear evidence, I think there was mentioned that average weekly mileage in for Jakob had gone a little bit up. So thats up from 182,5 km which he mentioned in an interview a few years ago. Maybe approaching 190 km per week in highest mileage weeks.
Yeah that sounds about right. It’s hard to keep track of exactly what he’s doing
Jakob said in an interview that he’s started with 90 seconds rest and increased it a bit every single rep. I think he likely was taking 150-180 seconds of rest by the last two reps
Trying out this workout this week😁
enjoy!
what is the advantage of threshold training?
does he do this year round or at peak season?
Which source are you using for Jakob's sample week? I certainly agree with the structure around the sessions, I'm just interested to hear where the information around the strength training comes from. Thanks!
A combination of the sources and people who have trained with him. The best source is Marius Bakken and Norwegian threshold Model. It references jakobs training when he was a little younger. Apparently it’s increased since then
@@Trackstaa_ Thanks for confirming. I was just wondering if you had some information I hadn't yet seen. I've seen multiple different permutations of the days strength sessions are performed. Bakken says Bjørnar Kristensen did strength on Tuesday & Friday, Kalle Berglund did it on Wednesday & Sunday. I don't think I've seen anything definitive on Jakob
How long are the session of treshold?
Man... I don't know if you've ran in a track competition in your life... but 11 seconds is a world of difference
not me copying Jakob’s training since I was 12 🫣
I hope not the full mileage
You definently didn't.
I didn’t run the full mileage but I copied the workouts and training philosophy. I basically did half what he did cause I don’t double yet. I did cross training on all easy run days tho
How’s it working for you
Ok
I’m confused: is threshold pace the pace an athlete can sustain for about an hour or closer to mile race pace?
Definitely not mile race pace, as that is a pace one could only sustain for 4-5 minutes. It's closer to their half marathon pace. So for an athlete like Jakob, he does longer intervals (5-6 minutes) at a pace which is probably close to ~2:50 per KM (4:34 per mile), or potentially shorter intervals (400 meters) at ~64 per lap (2:40 per KM, 4:17 per mile). That's still much slower than his mile pace which is under 56 seconds per lap.
11 seconds is a huge margin!! tfiytb
At the elite level. But not in the whole scheme of things
The objective of top level running or any Sport is to do only as much as u need to to improve become World Class but what does everyone do they keep adding more Instead of training smarter look I used to do that x 6 so now I will do in 8x when all u should do is the same amount but slightly better quality as it is the finest margin between being supremely fit & world class & the dreaded injury curse
What is jakob's easy threshold workout after his X - elemnt? If you could provide an example such as 10x3 min @3.5 mmols
I've seen various things posted but typically 5 or 6x 3-6mins threshold off 2 mins recoveries, and 20x 400m at threshold maybe with 60 secs recoveries
thanks@@trevorsmith8775
Those seconds on the 1500 are exponentially harder to get off they are no where near the same thing
What recovery should we take ?
the recovery was never said by Jakob, but for the first 4 it was apparently a shorter recovery and for the final 2 it was a longer recovery. Maybe try 2 minutes, then 5 minutes
Think he said he was initially taking 90s (maybe for the first 2 reps), but then extended this to achieve what he wanted pace-wise. Hope this helps
@@yesno9374 thank you very much. Where he talked about this session ?
don't try this at home❌
try this outside ✅
So you're telling me that Jakob can run for an hour straight at 4:01 pace? I ask because that's what the theory that threshold pace is the pace you could run for an hour without a great deal of fatigue. I just don't believe that any runner, including Jakob, can regularly crank out 10k threshold runs at 81% of their personal record race pace without getting injured. What are the paces like for his "double run" days and "longish run" days?
I'm sure a lot of the information that gets put out about his routine is disinformation meant to intimidate his competitors.
Longish runs are always easy and his double threshold days were 12K each. They may have got longer since. I believe not at altitude his threshold is around 2:40-2:50 per K depending on what rep he is doing.
You can't infer that just because he did 2 reps of 800 at 2:00 and his lactate was around 2.2 mmol/L after the second rep, he can run an hour straight at 4:01 pace (you're right, currently no athlete can do that as that would shatter the HM WR by almost 5 minutes).
You have to remember that 2 minutes is a short rep and then he got to rest for 90 seconds. Of course, that's still very impressive, but you can assume that if he had kept running those reps, or if he ran 4:01 pace for more than 5 minutes straight, his lactate would definitely go above 4 mmol/L, as that is definitely a VO2Max effort for him (5k pace).
In the Example Training Week, what is meant by all the doubles? Double threshold, Double run, etc. Does it mean a run in the morning and a similar run later in the day?
Yep
Yes, his double runs were usually a 10k in the morning and evening at 3:40-3:45 minute km pace.
@@donaldtrump6386 I just don't see how he runs two 10ks in 1 day at 96% of his personal record pace of 3:27 on a regular basis without crossing his lactic threshold.
@@GbawlZ your math is fucked, his pr is way faster than 3:27 per km it's more like 2:40 per km
@@GbawlZ I just realized what you meant his 1k pr isn't 3:27, his 1500m is which is a metric mile
At what pace we have to do 2×800m
All 800m paces are at the end of the video
Jakob is the goat 🐐 and that’s a fact
Jakob is injured now, so be careful!
Man I wanna beat this guy in his easy runs😂😂
Too much for the average person (me) to comprehend. Very easy to admire it though.
3:40 per mile tells me nothing. Why not use km when its used by 95% of the running world now
You do not know his training
Jakob Kingebrigtsen could honestly move down to the 400 and 800 and still be goated
Maybe 800.
Hard "No" and Jakob would agree.
Move up yes. Move down, no, not even to 800.
even with full on sprint training for multiple years i don't see him running sub 47 in the 400m, and i would be impressed if he did sub 49 now. Hard to say in the 800m, but he is obviously better builded for doing longer distances with his insane endurance and threshold pace.
Maybe he could attack the 1000 m wr...but that one is hard to achieve
He is to attack the record on 1000m and 800m
Lol cmon man...1500, mile, 2k, 3k, 2mile, 5k and 10k is enough...2 down, 5 to go..
Hicham el guerrouj >>>>>> Jakob ingebrigtsen
Jakob will beat all of Hicham’s records
El Gurrouj was great during the EPO era of track and field.
@@Albinodragon80 do you think we’re still in that era?
@@sam_ferguson no, it’s tested for now. And testing is more often.
@@Albinodragon80 true
There’s definitely professionals who have run slower than 3:37
With 1500m as their primary event I can’t think of any
@@Trackstaa_ pretty sure there’s some in the us running like 3:39-3:40
@@massimopicca I can’t think of any. And you have people like Eric holt who’s faster than 3:37 and still not signed.
He's would be right if it were still 60 years ago. Not really in the modern era.
He literally said 'rarely', not 'never'
And it's horrible, coz training and sport aged him crucially, so in his twenties he looks as a well preserved 40yo. Besides that he experiences chronic exhaustion, which is not curable. His organism is basically amortized, worn down and is in physical condition of a 40yo mine worker, same for mentality, because there's constant feeling of boredom and tiredness that he, like any other pro sportsman, experiences. Hormones? They're in critical state and depend on a dose of extreme training the body got used to, otherwise a variety of mental issues start to appear, depression, worrying, psychosis, etc., become unbearable and only leave after a hard training, because otherwise the organism simply doesn't produce the serotonin and dopamine. And this is a state of 22yo boy. To sum it up, sport works like an irreversible time machine, the faster and harder you train, the faster your body resources run out, aging you intensely
Right 😆
Source?
@@CRPinto84 his broken brain
@@CRPinto84 The law of conservation of energy.
@@yesno9374 very, very rude. Sport is an ancient tribal ritual that was popularized by roman empire as a more humane show that can replace gladiator fights. It's very unintelligent to deny the savage roots of sport, it's basically the same as denying the fact that boxing, for instance, a very popular and ''official'' sport, turns human brain into a jelly blob. Running ruins your body, joints cardiac and blood system exactly the same way, as a intensive exploitation of a car very quickly turns it into a pile of garbage. Pure physics. Besides that, any stress(and intense physical activity is a nothing else but stress) ages organism visibly by numerous years. Ever heard of a 1000 yard stare? Stress causes it. Ever heard of Hermann Buhl? He physically and mentally got old by 10 years after a 20 hour ascent. Stress caused it. Brands, fame and money can fool people and make them run, jump, fight, like crazy, but no one can fool physics