I Trained Like Jakob Ingebrigtsen For A Month

I Trained Like Jakob Ingebrigtsen For A Month - Here's What I Learned

Рет қаралды 47,310

Күн бұрын

I dive into the world of Norwegian training methods, inspired by the likes of Jakob Ingebrigtsen and the superstar Norwegian triathletes. I put the highly talked about 'Double Threshold Days' to the test in my training regime. Stick around to find out how this method transformed my approach to training load distribution, the impact it had on my racing results, and whether this could be the game-changer you're looking for in your training.
🔬 What's Inside:
👋 Introduction to the Norwegian training method and the concept of double threshold days.
👨‍💻 A deep dive into how lactate threshold training shapes performance.
🏃 My personal journey with double threshold training, including structured planning and lactate testing.
🗓️ Insight into a week of my training schedule and how I balanced different types of runs.
😱 The surprising race results and my four biggest takeaways from this experiment.
ℹ️ Practical tips and recommendations for you to try double threshold days in your training.
Threshold and Zones 'How-To' Guide drwilloconnor.com/training-zo...
LINKS
• Training Blog: link.drwillo.com/trainingblog
• Podcast: link.drwillo.com/poddy
• Strava: link.drwillo.com/Strava
• KZfaq: link.drwillo.com/youtube
• Instagram: link.drwillo.com/instagram
• Getting coaching with Dr Will: www.drwilloconnor.com/trainin...
Stockholm Marathon Study - www.thieme-connect.com/produc...
Marios Bakken’s Blog - www.mariusbakken.com/
Double Threshold Training Review Paper - www.mdpi.com/1660-4601/20/5/3782
#marathon #running #lactatethreshold

Пікірлер: 42

@Ben-yw8be 5 ай бұрын

I do two short lactate threshold runs per week not per day 😂during the final 8 weeks of marathon training. It makes a huge difference. I can hold goal marathon pace longer and not as fatigued.

@spencergambrell7819 4 ай бұрын

So the crazy part of the ingebristen method is that they do 2 double thresholds each week and then a hard speed session on Saturday. It’s about getting in as much threshold work in as possible.

@crayontom9687 5 ай бұрын

This is a superb explainer. Thanks! To get all this info in only 12 mins is a real accomplishment. Thanks again 👍

@drwilloconnor 5 ай бұрын

Cheers. That's from years of seeing students zone out during lectures after about 20min 😂

@shawn_1120 5 ай бұрын

I honestly think this method is pretty dope if you build up the volume right and are a hyper responder to high volume sub-threshold training. My lactate threshold pace went from 6:40mi/4:10km down to 5:40mi/3:30km since starting in August.

@drwilloconnor 5 ай бұрын

I think so too. For some, it'll be way too much. Good work on your improvements. That's massive!

@RossKempOnYourMum01 Ай бұрын

That's a sick improvement

@nicnak4475 4 ай бұрын

Very interesting Dr Will, I find it such a difficult task to train hard enough to improve, but not to overdo it, as I always then get upper respiratory tract infections. I have always suffered these since I started running 34 years ago, A doctor recently diagnosed me with C.O.P.D on a phone call ! (My surgery in the UK, it is almost impossible to see a doctor) Which just goes to prove that a non athlete doctor does not really have a clue about the effects of overtraining.

@roryfollinpiano2161 5 ай бұрын

going to start introducing these to me tri training, split across run and bike. interesting note on threshold being both LT1 and LT2, definitely gonna keep that in mind (and likely alternate between them each week)

@drwilloconnor 5 ай бұрын

Cheers. You'd probably be alright to hit both bike and run @ LT2 if you're in good shape.

@User85306 5 ай бұрын

Ahh this is reeeally strong!🧠🥳 Best sport scientific simplification without „failsification“ (besides Stephen Seiler) I‘ve ever heard and seen💪🏼😎👍🏼

@drwilloconnor 5 ай бұрын

Thanks! Yes, Seiler is very good. Paul Laursen from HIIT Science is also very good.

@AMostlyFunctionalJess 4 ай бұрын

Juuust started dabbling with double threshold, but I'm moving into the latter half of a trail marathon training block. I've been building up mileage carefully and have been doing a lot of easy double run days or a double run days with one workout and one easy run, in the first half of the block to prepare myself physically and mentally for trying double threshold, so my timing probably isn't optimal. This time round it was the best way to do it to make sure my body was ready for it haha. Excited to see how I feel in about four weeks time!

@drwilloconnor 4 ай бұрын

Nice. That's an intelligent approach. Dip your toe in the water before you jump in!

@gerrysecure5874 Ай бұрын

At age 62 I need more rest days. Sometimes double rest days. To sill get the sessions in, I sometimes do 2 sessions per day. Not double threshold since I believe in polarized, but an interval in the morning and a weight session in the evening or a shorter zone 2 ride at the upper zone boundary.

@hikerJohn 5 ай бұрын

What's wrong with getting "supper stuffed" once in a while? It's been said that the best way to better your lactate threshold is by lactate depletion. Are you doing that on a different day? I think I did it a few days ago as I almost was totally *toasted* but I recovered and made it back to the car. I was in Zone 5 - 24% of an 8 mile trail run with lots of steep hills and hit my max HR for a minute going up a 500 foot hill in 1/3 mile. I did a recover hike in zone 2 to recover but it might take two more days to recover :o) It was my monthly "race" trying to set a PB but I was 2.5% heavier this time so I was 3% slower but I burned more calories and had a record high average HR this time so I'm calling it good. It's hard to pump out PB's at 69 years old. Ive never done a double threshold but I do long ones once every 7-10 days days that are 1.5 hrs of hills. I dont run track or streets but I might try it soon. I'm strictly trails for now.

@enthalpy7679 4 ай бұрын

I think there is a significant skill level base where you can try this method and make it worth it. If you are doing 70+ mpw and your threshold is under ~5:10 this seems like a pretty effective method. Other than that I think it would be ineffective

@svwsam 5 ай бұрын

In your schedule you mention targeting zone 4 on your first Saturday run but from my understanding the Norwegian method uses 3 zones. Mind to explain which zoning models you are using on the schedule slide?

@drwilloconnor 5 ай бұрын

True, I didn't really consider that when I was writing this. When I say zone 4, I’m generalising to most 5-7 zone systems where zone 4 is typically around 100% LT.

@soccergalsara 4 ай бұрын

mmm more background, what was the time between the two 10ks and the weekly mileage diference?

@jacobramis6203 5 ай бұрын

What was your half marathon PB before this? Would have been nice to include some pre-intervention results!

@drwilloconnor 5 ай бұрын

I’d have to look back. I think it was about 1:13:40 something.

@jaymills1720 Ай бұрын

Great video! What software was used for text and graphics?

@drwilloconnor Ай бұрын

Thanks. Graphics where PNGs pulled from Canva and then effects added in Premiere Pro.

@cristian-adrianfrasineanu9855 5 ай бұрын

I wouldn't click away if you presented your double threshold data😅 maybe have an unplugged channel?

@veeco50 4 ай бұрын

lol my thought exactly.

@janaimaiong2971 Ай бұрын

Dr will. My pb for 5k is 19:40 what is the best training routine to be able to complete 5k with in 17 minute with in 4 month.

@qigong1001 5 ай бұрын

I've tried every mathematical formula to guess LT pace or LTHR, based on max heart rate, heart rate reserve, watch measurements, time trials, 5k race times, McMillan, and I get wildly different numbers each time. If I follow my watch or some "zone" concoction, my threshold training would be slower than tar (tried it for 80% runs and makes me run slow), If I use McMillan it be way too fast. If I follow my preferred method, "perceived rate of exertion" then my data shows that I'm mostly in high zone 3-4. And according to experts, "oooh thats terrible, overtraining, blah blah." idk. I shaved off 5 minutes over 1 year for my 5K just going by feel. 29 minutes to 24 minutes with a stomach virus that day. If I'm tired, I'll take a day off. I would like to get lactate tested in a lab or with lactometer more out of curiosity, but for me race pace training or working zone 3 and 4 seems to work best.

@drwilloconnor 5 ай бұрын

That's a good anecdote. These things work on Bell curves, and for the majority, they'll work, but for those on the tails. You’ll need a bit more trial and error.

@smellysam 5 ай бұрын

For us peasants with only HR, where would the "threshold" be situated for these double days?

@drwilloconnor 5 ай бұрын

Ballpark would be 100% of your threshold HR (LTHR) or 90% of your HRmax for the morning intervals, and 90% of your LTHR or 80% HRmax for the evening intervals. Hope that helps 🤙

@smellysam 5 ай бұрын

@@drwilloconnor thanks!

@shawn_1120 5 ай бұрын

I've heard the Norwegians do 82-92% of their max heart rate with less than 86% for slower sessions, and above for faster.

@nathanielseltveit3252 4 ай бұрын

@@drwilloconnor Most of the time us Norwegians do longer intervals with lower intensety and hr in the morning, and faster and shorter intervals in the evening, but the % you mention are right. It is just the other way around, very good video, as a norwegian one of the best ive seen on the subject

@nathanielseltveit3252 4 ай бұрын

One thing i will add to be more specific is that the longer morning work often is around marathon pace/intensety typical lactate on theese are 2.0-2.5mmol. And in the evening it depends on your lactate turnpoint, but often right under to slightly over at the end. Typically 2.8-3.5mmol

@Leonidas-eu9bb 28 күн бұрын

What is your 400 time?

@juliana8113 5 ай бұрын

Did you get your dad to give you a biff if he thought you weren't training hard enough?

@drwilloconnor 5 ай бұрын

😂

@jonathanlaue3460 5 ай бұрын

So naive! Lactate measuring 😂 It’s called the Norwegian “dope train”. Also, your training week has no structure or specificity applied. Finally, do you really believe the Norwegians would share their actual training methods while still competing?! Wouldn’t you sell your training methods post career? Training principles may apply but training is very individual. Other than that, everyone at the top dopes.

@nathanielseltveit3252 4 ай бұрын

You are just foolish, the main principles of the model are the only thing you need to know to improve, and even the Ingebrigtsens share this knowlege on podcasts interviews etc. And retired athletes like Sindre Buraas and Marius Bakken gladly shares their knowlege about all of the models principles and plans. Marius Bakken is even the founder of the model as you see in this video. The father of the Ingebrigtsens Gjert, learned almost all that he knows from Marius Bakken, so its almost the same. But this is only what they do in the winter. The only thing they doesent share and that even us other norwegians dont know, is what they do in the season and what they do to prepare for raceday. The only thing i know is that they keep their double threshold atleast once a week, and that they try to fit it in as often as they can together with race specific work. They also try to keep a high volume throughout the season to keep the threshold speed high. After all the effect you get in results from rasing the speed at anaerobic threshold will always greatly surpass the mechanical benefits of training at race pace all the time.kzfaq.info/get/bejne/d9GXa8herJ3WqGg.html

@FastFitnessForever 4 ай бұрын

Not to mention double threshold days are overtraining for beginners and intermediates