BIG Double Session Day! Training like the Ingebrigtsens.. this really surprised me!
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- Опубліковано 7 бер 2022
- Jakob, Filip and Henrik Ingebrigtsen have won Olympic and European medals between them and had the world looking into what they have been doing to achieve these results. Today we replicate one of the famous double session days. Follow along to see how we get on!
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Session 1 - / strava
Session 2 - / strava
Tinman calculator - runfastcoach.com/calc2/index.php
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You should have used the Tinman "Tempo" pace for your morning session. The brothers keep their lactate below 2.5 mmol in the morning, it's easier than most people think.
Easy rule: be close to marathon pace on morning sessions and closer to half-marathon pace on evening sessions.
I would say Tinman "Easy Tempo", tempo is too fast in the first weeks of training, believe me, I tested with lactate meter and compare vs Tinman calculator, or of you are an elite, than yes, it correlates more closer to Tinman "Tempo"
@@markivanov2593 Yeah, it's very individual.
Fantastic and motivational video.
You must not forget the older brother Kristoffer Ingebrigtsen, he has had amazing journey from tv guy to 1:15 hm.
Henrik is his coach.
All his training is on strava.
Yeah, for the "regular person", check out his training! Very inspiring
Ye his training is far more relevant for normal people. He is basically following the Ingebrigtsen formula but it have been adusjten for a normal person. Kristoffer Ingebrigtsen went from being an untrained overweight familly dad in full jobb to beeing a family dad in full jobb that is able to run a half marathon on 1:15 after two year of training.
Putting in work 💪🏻
Love watching this and looking to add this type of training into my schedule
I did a bunch of this stuff through my marathon build for Seville and it was good - often managing 30km on a Tuesday with 5x6mins on the treadmill in the morning, and then something like 12x400, or 6x1km in the evening. Lots of good quality running, but very low injury risk. I was working more to heart rate - start with the first reps maxing out around 150bpm, finish the final rep maxing out around 160. In terms of paces, they run their shorter reps faster than their longer reps as there's less time for lactate to accumulate over 400m, so they're still going through all the gears. Personally, I find this pyramidal way of training really sustainable and enjoyable, and with a bit of tweaking, you can easily apply it to any distance from 1500m up to the marathon.
Jakob is very impressive and talented
Great Video Ben 👍
Having grown up on the Isle of Dogs I’m delighted you learned to run in Millwall Park and amused you did your evening reps where you did. Great video as always, thanks
I’m currently on week 11 of one of plans, on the lead up to Brighton Marathon - I did a double day yesterday, intervals in the morning and a club session in the evening (my legs are feeling it now!) Loved this video! 😁
I met Arther Lidiard here in MN in the late 90s. Amazing person
They ran with Eliud in Vienna in 2019!
Looks bloody tough but super interesting! Good luck at Manchester btw
The Ingebrigtsens have been injured a lot. Jakob have been relatively uninjured but especially Henrik has had a huge amount of surgeries and injuries.
Jakobs training has been a bit different than the others because of this reason
Nice video , keep it up
I enjoyed this video and learning about how pro athletes train. I do not know if I am up to this kind of workout; I might modify it for my level of running. Also, cheers to running hard in the rain!
If you want to learn more about this type of training, read Marius Bakkens essays on his website. He's the guy who pioneered this type of lower threshold training, and inspired and helped Gjert Ingebrigtsen with training.
Thank you. Will take a look!
Would love to have seen the recovery routine between sessions and the. Afterwards and also what you then did the next day and how you pulled up
Biggest thing that puts me off double session days is two lots of laundry and showering , such a faff. 😂
Ha! Yes.. you really notice the extra laundry too
Hi Ben! would love to see you do a brick run-bike session 🤗
I love the training. At age 44 I only do one double threshold a week. Usually 5x6:00 in morning, and either 8x1000 or 25x400 at night. Once a week I either do 2x10x200 meter hills or 10x300 meters.
You probably don’t need to do double treshold at age 44 dude, it’s not like you will ever go to worlds or anything
@@thewalkingjoke3843 I did win US masters 1500 in 2018, so I'd probably do ok at world masters champs if I wanted to make the trip. Double threshold sessions actually aren't that hard, especially once a week. Definitely better than speed sessions at my age.
Great workout. I’m going to try to incorporate some threshold runs into my next training block. You list you kit in the comments but I have to know where you get the gloved I definitely need me some of those.
have you done any vids about strength and mobility work? do you have any routines that you do outside of the running sessions?
They like to reach 2.4 Mmol in the morning and up to 3 in the evening. This usually means slightly slower than threshold pace in the morning and slightly faster in the evening due to shorter reps not accumulating lactate as much
Trackstaa where did you see 2.4/3.0? I've seen many different numbers 2.5/3.5, most recently 1.8/3.2
@@scottjones1962 Marius Bakkens paper. Where did you see. Because I’d like to read
@@Trackstaa_ @Trackstaa Marius Bakkens article as well:
"In terms of lactate say if your individual threshold value is 3.0, a range of 1.8-1.9 and 3.2 can be beneficial - at different types of sessions at different times, as mentioned above."
I've seen the 2.5/3.5 from K Berglunds presentation before.
What i think supports the 2.4 # is H Ingebristen posted an IG story the other day, looked like it was a morning session possibly on the treadmill and he showed a 2.4 on the LP2.
I always thought the Morning/afternoon sessions were targeting LT1 in the morning, L2 in the afternoon, which would be 1.8 and 3.2 on a Lactate Pro 2 meter, which is about .5 higher than a Lactate Plus on most readings.
Mentioned in the article was the Norwegian Tri guys, which always do 1.2-1.5 on an Lactate Plus meter for LT1 and 2.2-2.7 for LT2
You had a lactate test, what were your results and have you used lactate testing at all in your training lately?
@@scottjones1962 nope trying to learn about it so I can start using the testing. I need to have an updated test
@@Trackstaa_ KB and Gustav Iden's coachs have a lot of good info out there and are pretty transparent with what they do
Just a short correction about you said regarding injuries. Jakob has no history of it, but Henrik and Filip had quite a lot. Henrik especially, because he was like a 'sample test' to their father methods and there were so many Trial/Error before Gjert found the correct way. But, nevertheless, an awesome video... just one more :D
I have done double sessions, did one yesterday 11 miles and 5 miles… And it’s your marathon plan Ben 😂😂😂
Hi Ben I purchased a 10k plan hoping to duck under 40 mins and noticed the tempo times on your plan (4:02 - 4:08) are quite a bit quicker than the Tinman calculator (4:19 - 4:26) for a 40K in 10k.
Which one do you fell is more accurate?
The Ingebrigstens are a different breed. Jakob in an interview stated that at around 9 years old he was running 120+ km per week.
Great vid Ben. What microphone and deadcat are you using on the go pro?
Unrelated to this vid but just purchased your L4 10k plan - really looks great. Now to see if this 48 yo can nail a 37min 10km in 8 weeks time.
Good luck Jason. Come back and let us know how you get on!
Question for you Ben. If you could go back again and pursue a professional running career which olympic event do you think you would have settled on? Could be an idea for a video.
Hi Ben.
Does Garmin tell you your over training? If so, do you take notice or go by how you feel?
I'm 66, run 6 days a wk, average 50 miles with three sessions, intervals Tuesday, steady build or hills Thursday, tempo intervals Saturday. Long runs on Sunday, Wednesday, and Fri are easy.
I've started using a Garmin epix watch and I'm getting unproductive results so I decided three weeks ago to make my easy runs very easy for me this is 9:30 pace it's hard to run this slow but my vo2 max is improving and my predicted times are coming down which are pretty accurate compared to my recent 10k of 43:30.
Do you feel fatigued, and does your Garmin give you unproductive results?
Big up to Sarah filming in the cold, wet dark evening.
Great vlog 👍
How is your threshold pace also your marathon and half marathon pace?
I can’t remember the last time I ran 2 sessions in a week 😂 don’t enjoy sessions too much, definitely prefer just running easy most of the time!
Do what you enjoy.. makes life so much better!! 🙌
I only heard of them recently, but wondered if you'd ever tried a Bondarenko session? They sound TOUGH!
HERLRAVABUDY!!!
Nothing new about two sessions in one day. In the 1950s and 60s all the Igloi trained athletes did two interval sessions a day six days a week (with possibly one easier day on Sunday - one easy run). Check out the autobiography of Gordon Pirie, "Running Wild", which details his training leading up to his 3K world record in 1956; two hard interval sessions virtually every day. At Portsea training under Cerutty, Herb Elliott did 2-3 sessions a day and the one thing that was not on the menu at Portsea was easy running!
Easy interval method by Klaas Lok was based on the same principle
I'm waiting on the video of Sara's arc of attrition. When will you or her make it?!
It will be out very soon Alfie. It’s a big project.. but we are nearly done. Thank you!
I do Triathlons. Can't remember a day I haven't had a double session day (That's exaggerated)
not exaggerated by much tho (triathlete too)
Hi Ben, where is the link to that calculator please ?
runfastcoach.com/calc2/index.php
Ben it's called agglomeration..
Ben, what running labs would you recommend and just wondering what price range these would be ? Many thanks, keep up the great content & training !
The footage in the video was from st marys uni in west London. They were very good. Can’t remember how much it was.. probably in the region of £120. All the best!
@@BenParkes many thanks ! I’ll let you know the results !
@@leeharris7797 a lot of universities do it for free if you’re willing to be part of research or for PhD thesis research. Email sports departments of universities and ask them if they’re looking for any research participants. I’ve done a few VO2 max sessions and lactate measurement tests for free for participating in research
Ben - the Ingebrigtsens have one thing the Kardashians don't...talent, lol.
I can’t say I’ve ever watched the Kardashian’s tv show! But the Ingebrigstens sure do have a lot of talent!!
Hey Ben, we are an emerging outdoor clothing company known for our unique fabrics and sustainable practices. We've been really enjoying your content and would love to collaborate if you are interested. Just in case, we’ve also sent you an email about it with more details. Anyways, have a nice day! -Mia
Awesome.. I'm first
You should change your voice.
Thank you for the advice, I’ll see what I can do 😀
@@BenParkes Thanks!!