Jakob Ingebrigtsen's Training Method
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- เผยแพร่เมื่อ 26 ส.ค. 2022
- In this clip, Mark Bell, Nsima Inyang, Brad Kearns and Andrew Zaragoza talk about Jakob Ingebrigsten's insane training method to become the fastest runner.
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I dont think this guy understands the nuance to the different types of training. Ingebrigsten still does 400 repeats, they just do it right before competitions. Before tokyo his father said he did quarters at 55s on average. This is a typical norwegian model, Kristian Blummenfelt, Iden, and many more norwegians follow a very similar training model.
Ingebrigtsen got the double threshold idea from Marius Bakken originally.
glad to see this is top comment
He doesn't, this seems like it's a general sports podcast, so they did a good job grasping the main points and discussing it given their lack of familiarity.
yea they aren't doing that much crazy differnt but like a little more percise
One thing that was not mentioned is that Jakob makes sure his sessions between threshold workouts are extremely easy. Under 130 bpm for his easy runs and often times will walk up hills to avoid heart rate stress
Interesting. I`m from Norway and have heard Jakob in podcasts etc., but never heard that he keeps his heart rate that low. Do you have a source? Not doubting what you`re saying though.
@@9EDdie4 Agreed I would like to see a source on that. Walking up hills seems interesting to me
@@joshwoolgar1148 Actually, Jakob has said that heart rate varies too much in training to really worry too much about it(probably referring to different variables that can affect heart rate on a given day), measuring lactate though is a big deal to the Ingebrigtsens. On the other hand, Jakob said in a podcast that an easy day is running at 6:20 per mile or a bit faster, not mentioning hills. That could be 120-130 HR for him, so makes sense. Knowing the area where he`s training, there`s also a few hills. Another great Norwegian distance runner, Ingrid Kristiansen I think it was, stated that she would always walk up hills to spare her body the effort of running up that hill
Lol this is a crucial part of training that wasn’t mentioned. I was originally surprised when they said he’s always just below anaerobic threshold, as sub Aerobic Threshold (not anaerobic) is important even for shortish distances like a mile.
I can't do an easy run without hitting at least 150-160 BPM (assuming my Garmin is accurate). Correct me if I'm wrong, but isn't the point of a threshold workout to run at a pace that is right on the threshold of being a hard effort, where one would be able to somewhat comfortably hold the pace for an hour?
Ingebrigtsen method is a high volume treshold training model, with high focus on intensity control. It was used by among runner Marius Bakken before the Ingebrigtsen family. They do treshold sessions with easy days in between. So first fault in this description is he is saying they dont run easy. They have at least two or three days per week with 2x10 K easy, so thats 40-60 K easy there. They have a 20 K longrun. They probably run this quite easy. When they run treshold the bread and butter is workouts like 10x1 K or 6x6 min run, when they try not going over certain lactate treshold (control). They sprinkle this with harder sessions like 20x200 hill and 200 and 400 repeats. But main focus is high volume (180 K per week at least) consistency and control on harder workouts. This is also the reason Norwegian Triathletes are better than before. They also started training smarter, meaning more moderately, on their treshold sessions, on swimming, bike or running.This give more ability to recover for next workouts, not getting injured or burnout.
Yes Thank you. You nailed it 👍
This guy has watched a TH-cam video about their double threshold days and made up the rest in his head it seems.
They are Weight lifters, also i dont think jakob does 2* 20*200m uphill
@@jannovotny7215 that is actually a session he does! Basically what they do instead of speed work most of the year
@@matthewholton1938 now i know how it is jakob doesnt do 40* 200m uphill its meant 20*200muphill with 20*200m jog down recovwry
It's a general sports podcast, do they look like distance runners to you? They did a fine job bringing eyeballs to the sport and getting the main points mostly correct.
"they've thrown out a lot of this easy stuff" lmao they're hitting 70-80% volume at easy pace
Stuff works. At age 44 I did double threshold sessions once a week usually 5x6:00am and either 8x1k or 25x400 at night. Those were over 20 mile days. Then I alternated between 20x200 hills one week and 10x300 at mile effort the next. Raced great until I slipped down some stairs and needed knee surgery. But I'm almost running enough again to start my ingebrigtsen regimen again
That's an insane time commitment for an amateur. Great work!
@@DMGC529 once. A few easy days and either 20x200 hills or 10x300. Kept long runs around 15-25k, but usually only every 10 days.
Funny, I found success doing that sort of 10 day split as well, I am 42. I found a long run every 10 days kept me just as fit as doing one every 7 and i was able to throw in some efforts within the long runs every other week for extra strength. Also found slowing down my 'tempo' efforts 10% left me far fresher and less banged up. Good to hear it works for others too. I am yet to try double threshold days, was thinking of trying it but with the second session being on a bike or elliptical.
The hosts did a good job for a podcast that is likely one that's focused on sports in general, not specifically running. I think the one major factor in Jakob's success that people discount is that he began training at 10 or 11 and was born into what was essentially a world-class track and field team of a family. He was able to have years of training with his very accomplished Olympian brothers before he ever stepped foot in high school. Most people begin track and field/cross country at around 15 or 16. Just like in chess, football, and any other endeavor, the kids whose parents actively planned out their lives around their eventual sport/skill tend to be the best. I think the training they do is gimmicky and has less to do with his success than his family background does. In other words, if most elite runners employed their training methods of rarely running over the threshold pace, they would likely regress.
This has got right information sprinkled in with completely wrong information.
2* 20* 200m uphill ? This cant be real
@@jannovotny7215 it’s not. It’s 2 x 10 x 200m hill with jog down recovery
It’s 10x200 + 10x100 with easy jog downhill
@@greganikin7003 20x200 with jog
What’s the completely wrong information so I know?
this guy clearly knows very little about actual distance running and training, so much of what he said is flat wrong. 1-Lots, actually most of world class milers train less than 100 miles per week, no question. 2-High level distance runners do not run hard workouts and then jog for three days. 3-Running at threshold does not mean running easy or that you don't experience muscle burn. 4-Jakob does not always run from the front, he runs tactically ALL the time. It would have very little effort to understand these things. Its clear his "research" was very surface level and he should not be treated as an expert.
Hey August 👋🏻
Facts on facts this man speaking
I thought the same thing. Agreed.
@@georgenxkelly926 hey buddy!
@@augustpappas258 he just talks loosely with exaggerations to make a point
Key moment in this clip was when they said you need to scale this to your ability level. The weekend warrior or high schooler would only need three of these threshold sessions in a week with lots of easy running between.
Kinda hard to find official age records for some reason, but if we want to get technical, Yomif Kejelcha ran a 2000m race sub-4:00 mile pace at a younger age. Technically not the mile, but even longer distance and any way you split it up, he theoretically had to have run a mile under 4. Jakob just ran 3:46 this year!
Aye I think rest is an important aspect they bring up. Have you ever seen videos of Kipchoge resting? That man knows how to chill in between workouts
I feel like the principles that kid follows is similar to was Ed Coan has shared with not pushing your body in training and saving the 1 rm for competition
Really cool this channel that seems to be more weight lifting focused is covering some distance running content!
We cover all kinds of interesting topics. Thanks for checking out the video.
When they show the 2 or 3 together running at that pace it is powerful and fast but not too fast.
Almost puts an image in my head of a small group of hunters chasing prey like deer from like a thousand years ago. Looks like a small wolf pack on a hunt pushing prey. That pace seriously puts that image in my head. Ha ha I know I’m weird. Liked the upload.
This individual was wrong on many accounts. He isn’t educated enough and is providing false information.
I agree, there are interviews directly with Jakob and he doesn't describe his training like this in any manner.
Their long runs are on Z2 pace and not near anaerobic threshold, I don't know what this person is saying
Source: th-cam.com/video/Gm7pGWvINCI/w-d-xo.html
I agree, I would like if he also brought up the running schedule of Jakob and how that plays a role into his volume and intensity as well. There is a lot of nuance here but its cool that they talked about Jakob on a weight lifting podcast platform.
Yeah, I like hearing Brad’s interviews, but it would be hard to argue that Ingebrigtsen isn’t doing high mileage for a middle distance runner. Even the graphic shown reflects this.
Wait Kipchoge does most of his stuff at 80.%? … Wrong. Jakob doesn’t run more than an hour? It even says on the plan he runs 20km every Sunday 😂
yep. do the math. a 20km easy run for him is probably around 1h10-1h15
@@ironmanstrong6359 thats more than an hour......
Kipchoge is doing hard track sessions every single week in his training at paces that are certainly not below 80% threshold. This guy doesn’t seem to know what he’s talking about with either Jacob or Kipchoge’s training
Are you sure about the quality of your information?
Indeed, you are right. Kipchoge does both treshold and speed sessions regularely. He has said it himself in interviews. This means workouts like 4x10 min or 15x400 meter.
Kipchoge even does very long runs close to marathon pace leading up to a race, like 30-40km at 3:05-3:10 /km
I got my hands on a puma Norway speed suit. I’m gonna be jacob for Halloween.
But do you have the scandinavian flow
@@wnsbug minus the tattoos, yeah haha
unfun fact puma is a cougar
@@hotdog9262 How is that unfun?
@@wesleytwiggs7687 who knows
The two Swedes Almgren and van der Poel has gone the opposite way and trained with higher volume with great success (lots of biking to spare the body).
Filip was also a bronze medallist at the world championship along with being European champion as well lol
they certainly do not do threshold workouts all the time. They do them twice a week, and the threshold running makes u about 10-20% of their total
There is a lot of partly false / misunderstood information in this video - which still is also interesting and coming along with true stuff.
E.g.: the majority of his runs is still at easy pace.
Brilliant
When you guys say 80% or 87% what exactly are you referring to? Can you use an example for like a six minute per mile 5K runner
Like 87% of his mile pace or 5K pace?
@@dannyvulich The Ingebrigtsen brothers do the two 10k x 2 days working at their aerobic threshold, i.e. just below the intensity where you can no longer process lactic acid and begin accumulating it in the muscles. This tends to be at around that % of their max effort.
For most people, an easy way to think about it is 'approximately the maximum pace you can maintain for a full hour' but you can also see it as the upper part of zone 4 on your sports watch for example.
The brothers take this too seriously to rely on this, since lactate levels are fluctuating, and so they measure their exact level multiple times during the session using a blood-testing device. That way they stay right in the pocket where they are going as hard as possible, but never too hard.
Most people should probably just stick to spending some time in zone 4 a couple of times per week :p
Just broke it. Smashed it, really... 😅
Threshold training is all the rage now in distance running. How much is debatable. But the merits of doing threshold training isn’t debatable.
It's a gimmick sparked by Jakob that won't result in making anyone significantly better. People overlook that the kid was born into a family of Olympic distance running athletes and began training an competing with them for 5+ years before ever stepping foot in high school, when the majority of runners begin the sport. People like hearing that they can be the world's fastest runner without ever having to put in grueling speedwork, which is why this fad is emerging. At the end of the day, Jakob's success is owed more to his consistency, injury prevention, drive, and family background, which provided him top tier competition from the age of 10, than it is the training regimen they follow.
@@GbawlZ the major advantages of pushing to 85-90% max(but often) in training and slowly build have been known for decades. alongside playing ball with your body for a steady gain in performance and avoiding injuries. it also yield good/happy training days and therefore motivation
@@GbawlZ Now Gjert has taken a slow half-marathon runner who has been following his general principles since he was 15 (aka. high schoool) and turned him into a sub 3:30 1500m guy in about two seasons. It seems you don't actually need to be a naturally fast blood relative of his to have success with the system he's come up with.
@kimaboe correct He just got the world championship bronze, and almost beat Jakob yesterday
@@HansenFT jakob were not well I heard
This is pretty misleading and a bad analysis honestly. Most elite runners follow a similar plan and are able to keep their training within themselves.
Marius Bakken (Gjert Ingberitsen's inspiration) developped the Norweigan threshold training model as a way to replicate the Kenyan base training that he observed. They still only do 3 hard days a week, and if you think the "threshold days" are easy/moderate you're kidding yourself ... It's up to 20km @ HM pace split into 2 sessions, which is not easy at all.
The main difference is that they do their threshold work in doubles (ie: AM : 6xMile repeats , PM 10x1km repeats twice a week + shorter interval session in the week) instead of single long tempo runs that are used in other programs (ie, 10 mile tempo + 20 mile progression LR + shorter interval session in a week) for a typical base phase. This adds up to a very similar amount of threshold in the week.
They still do traditional interval session in their competition period, ie 400s/1ks etc... Very hard anaerobic sessions.
First thought. Why are they standing up
🤔 Upper body strength, to keep proper form, is still important! While I did alot of things wrong and "overtrained" (125+ miles per week), I was no "wimp" in upper body strength - I used to put 410 lbs on the bench press, even though that was not my main focus (goal)! 💪
If you were benching 410 then you were not going t be a good runner
😁 Who wants to only be "good"? 🤣 Sorry, but your wrong! 😳 None the less, great athletes are great athletes! 🤷♂️ No one "in their right mind" said to Jim Thorpe, "If you can do this, then it means you can't do that"! 🙄 I've always excelled at whatever I put my mind to! 😜 If you ran up the Mountains that I did, your lungs and legs would be strong too - it is all about your training methods, the subject of this video! 🥵 Jacob is doing something that "others don't" (thanks to his Engineer father, also like myself), but it is working - like when I used to push a vehicle up a mountain pass or purposefully used to drink lots of liquid (to give myself a side ache) and then practice "running through the pain"! Just because it is "non-conventional" doesn't mean it can't work (that is wrong) - he is "proving it" on the track (just like I did)! And "that" is the "whole point" of this video, is it not??? 👨⚖
🤪 Your statement shows your ignorance, because you don't even know what distances I ran, do you? 🕵️♂️ Was I a distance runner, middle distance runner, or sprinter? 🤔 Exactly! 😶 You don't know, but the answer was actually all three (just at different points in my career)! 🤯 Anyone can be a critic of others, but few can silence them all! 🤐 Winners always take a different path, as Thoreau would say, the one less traveled! And that makes all the difference in the World (which is what I am focused on doing)! 😉
If you take nothing else away from this video, and I learned this to late in life (because I wore out my knees), is it is more about quality miles than quantity miles! 🏃♂️ Rest and recovery is also very important (as is proper running form), so you are not tearing down your body or doing damage to it! 🤕🤷♂️
@@ronlowney4700 This is a video on distance/middle distance running, so fair to assume that you are/were an endurance athlete. My only point is that if you had the muscle tissue to bench press 415 pounds you can’t be an elite runner with that much tissue. It’s funny you think you have trained and learned so much. And that I have not. The basis of most good trainings is getting good work in. What people think is so crazy about jacobs training is how much threshold he does. I come from skiing where it is normal to do 1.5-3 hours of threshold a week so the number are not so crazy to me. He is in many ways taking a skiing approach to running. There were also runner doing things similar to Jacob in the 70s with good success. The difference between you and Jacob is he is a champion, and you are not.
I like to see a non-running channel engage but just to all the viewers who don't know much about track, what they're saying is totally wrong. No runner who knows anything about running will run a threshold run every day lol. Actually read about the Ingebrigtsen model from the original source and you will find it's similar to the Kenyan training model. Run easy and long distances for nearly every workout with only 1-2 threshold runs per week. Running close to your peak speed daily has been proven to not only increase the likelihood of injury but actually reduce your growth.
Team Ingebrigtsen reality show is great. My dream family. ;D
You do have to have talent as well to do these crazy workouts.
Correct
He started training since He was 2-3 years old. So 10 years old is way to late....
He started training when he was 10
@@youdontknow4264 For fucks sake, he have told this himself on Norwegian TV. His words weigh more than yours!
Actually he started training when he was 6 years old
This guy doesn’t know what threshold is, and that there are a couple of them.
Algorithm
Bro this guy is an absolute fool, most milers do not run near 100 miles per week. Jakob is super unique in running over 100 miles per week.
Yeah they do
You have no idea what you are talking about
Haha man you have no clue about running 😅
Algorithm
Algorithm
for the win