Jim follows the Lydiard approach to training, which involves high volumes of running at slower to medium pace. He is known for running up to 175 miles per week, but with big miles comes the risk of injuries and burnout. In recent years, Jim has started incorporating other forms of exercise that build strength and cardio endurance, while reducing the impact on his body.

Fast Long Runs

Walmsley posts all of his training on Strava. He is open with this mileage, splits and recovery. He holds very little back.

One of the most startlingly obvious things is how amazing his endurance is. It must be noted that most of his long runs are performed on trails, somewhat slower than road. Nonetheless, they are not slow. In the below long run Walmsley covered 50km over trails averaging 3:27 per km. Wow…

Huge Mileage

Walmsley is classic Lydiard. He covers approximately 175 miles per week (just over 280km).  This is serious mileage for any marathoner, historically and present.

 

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I am very happy with with a 3rd Place, 2hr31min52sec debut showing at @sierrezinal_officiel! I felt like I ran patient on the initial climb and continued to build momentum throughout the race. It went as best as I could’ve hoped for. Kilian and Petro simply ran away from me this time. I can’t wait to come back next year and chase an even more incredible record set by @kilianjornet! It was amazing spending time with such a big contingent of Americans in Switzerland, especially @ligivpablo. Thanks @peigneeverticale for the banger ? … Up next, @ultravasan90 in Mora, Sweden ?? on August 17th! Really looking forward to this race! #timetofly

A post shared by Jim Walmsley (@walmsleyruns) on Aug 12, 2019 at 8:12am PDT

Long Repetition Sessions

A common session for an elite marathon runner is often 8 x 1km, 10 x 1km or 12 x 1km.  But 20 x 1km, that is legit hardcore. Walmsley’s splits are impressive, without being earth shattering.

Speed his Achilles Heel

Walmsley has run 3:48 over 1500m, which is good, but not world class.  Brett Robinson, one of Australia’s best marathoners, has  a 1500m PB of 3:38 (and a marathon PB of 2:07:31).  Whilst Bekele, has clocked 3:32 for 1500m.  Speed will be Walmsley’s Achilles heel, he will need to find a lot of it, and quickly. Below is an example of a smallish 200m session he completed recently.

And Once Again, Amazing Endurance

Just…check…this….out, the last 23 splits of a 48mk long run (on trails).

The One Percenters

Some of the other fitness modalities that Jim has started incorporating into his training include:

• Long Bike Rides: Jim has been increasing the number of long bike rides on his recovery days. These rides can be 30-60 miles long, allowing him to improve his cardiovascular fitness without putting stress on his legs and joints.
• Cross Country Skiing: Jim has also started incorporating Nordic skiing into his training. It is a very tough sport that improves leg strength and cardio, and it is also low-impact, making it a great way to improve overall fitness for mountain running while taking pressure off his legs.

By training smarter and adapting with age, Jim is setting himself up to potentially sustain his level of performance for many more years to come. He is not keeping his training a secret, and the formula is simple. His base is built on running a lot of miles weekly, adding in a combination of speed work and intensity, and using other activities that help him recover and sustain his performance.

Examples of some of Walmsley’s key sessions:

3 Mile Warm Up
8 x 200 Meter Repeats
400 Meter Jog Recovery
2 Mile Cool Down

3 Mile Warm Up
12 x 400 Meter Repeats
100 Meter Recovery
2 Mile Cool Down

4 Mile Warm Up
5 x 1600 Meters Repeats
2 Minutes Rest Between Each Round
2 Mile Cool Down

3 Mile Warm Up
12 x 400 Meter Repeats
600 Meter Recovery Jog
2 Mile Cool Down

3 Mile Warm Up
10 x 800 Meters Repeats
260 Meter Recovery Jog Between Rounds
1 Mile Cool Down

3 Mile Warm Up
4 x 2 Mile Repeats
2 Minutes Rest Between Each Round
1 Mile Cool Down

3 Mile Warm Up
10 x 1 Mile Repeats
2 MInutes Rest Between Each Mile
3 Mile Cool Down

Hybrid Mode Engaged

In 2025, Jim has fully embraced the hybrid athlete identity. His training now regularly features structured doubles combining 20-25km trail runs in the morning with tempo rides or ski erg work in the evening. The days of hammering 280km per week are more selective, with smarter cycles that ramp intensity, then retreat into recovery. He’s reportedly working with a sports scientist in Europe to monitor biomarkers like HRV, lactate threshold, and cortisol levels — all to delay burnout and preserve performance deep into his 30s.

The Verdict

At 35, Walmsley evolved — blending science, maturity, and still a hell of a lot of mileage. He’s not slowing down. If anything, he’s just getting smarter — and possibly, even better.

The post Blood, Miles, and Mountains: Jim Walmsley’s Path to Ultramarathon Immortality appeared first on Runner's Tribe.

In the realm of elite marathoners, the Canova Special Block serves as a grueling training day—a pinnacle of intense preparation. Typically implemented during the Specific Period preceding a marathon, it demands careful planning and a focus on maximizing recovery and sleep due to its rigorous nature. An example of this regimen might involve a moderate-paced 10-kilometer run in the morning, followed by a tempo-based 10-kilometer session. In the afternoon, athletes may engage in a moderate-paced 10-kilometer run combined with ten sets of 1000-meter intervals. The aim is to subject the body to extreme fatigue and develop the capacity to sustain high-speed running under such conditions. Consequently, these Special Blocks are sparingly utilized, necessitating ample recovery time.

In stark contrast, the Double Threshold System finds its primary application among middle and long-distance track athletes. Rather than a sporadic training day, this system is integrated consistently into training schedules, featuring workouts on Tuesdays and Thursdays throughout the extensive base phase, which can extend for months. Unlike the Canova Special Block, the Double Threshold System focuses on attaining the highest possible volume at the threshold intensity rather than honing fatigue resistance.

A typical day following the Double Threshold System might involve morning intervals of 5 sets of 2000 meters at the threshold pace, followed by afternoon intervals of 10 sets of 1000 meters at the same threshold pace. Alternatively, it could consist of morning intervals of 5 sets of 2000 meters and afternoon intervals of 25 sets of 400 meters, both executed at the threshold pace. These interval-based workouts, rather than continuous running, form the foundation of the Double Threshold System. The objective is not solely to endure fatigue, but to push the limits of volume at the threshold pace. By repeatedly exposing the body to high volumes of work just below the lactate threshold, the Double Threshold System systematically enhances aerobic efficiency, neuromuscular coordination, and metabolic resilience—hallmarks of elite endurance adaptation”, says Dr. Justine Luchini of Thirdzy.

While the Canova Special Block finds its place in marathon training, the Double Threshold System caters to the specific needs of middle and long-distance track athletes. The distinction in training objectives and methods showcases their unique characteristics.

Executing the Double Threshold System requires precision and attention to detail. By performing threshold-paced intervals both in the morning and afternoon, runners can accumulate a higher volume of work at the threshold intensity compared to a single-session approach. Careful monitoring of effort levels is essential to ensure that the prescribed threshold pace is maintained without exceeding it. Objective measures, such as lactate monitors or heart rate monitoring, or subjective assessments of personal effort levels, aid in maintaining the appropriate intensity.

When compared to a Canova Special Block, the overall fatigue experienced after a day of Double Threshold training is significantly less pronounced. It is important for runners to recognize the subtleties of this system’s execution, as the simplicity of its concept can be deceptive, leading to potential challenges in implementation.

Understanding the unique characteristics of the Double Threshold System empowers runners to approach it with a clear mindset, employing appropriate training strategies tailored to their specific needs. By embracing its distinctions, athletes can maximize their potential and unlock the benefits offered by this training methodology.

In the world of running, the concept of threshold training has long been associated with a specific pace. However, a new perspective emerging from the Norwegian system suggests that there is more to it than meets the eye. Norwegian athletes, who have embraced a different understanding of threshold training, have achieved remarkable success. This alternative approach challenges conventional wisdom and opens up a world of possibilities for runners seeking to optimize their performance.

Unlike traditional practices where runners estimate their threshold based on race times and general fitness information, the Norwegian system emphasizes a scientific approach. Rather than a fixed pace determined by a single lab test, threshold training is viewed as a dynamic effort level that considers the interplay between a running pace and duration. In this way, the lactate levels of athletes vary, and understanding this variability is crucial for maximizing training effectiveness.

The innovative Double Threshold interval-based system has gained popularity among Norwegian runners. It allows for greater flexibility in manipulating speed and distance during workouts while maintaining the overall effort level at the threshold. This adaptability enables athletes to train at different paces, including pushing the boundaries with intense speeds akin to their 5k race pace, without surpassing their physiological threshold. The versatility of the system challenges the prevailing notion that threshold training is confined to a rigid pace, highlighting the significance of effort level over a fixed metric.

Intervals play a pivotal role in the Double Threshold system, facilitating a higher training volume at the threshold intensity rather than solely focusing on speed. This approach shares similarities with Special Blocks, which are designed to test an athlete’s ability to endure higher volumes at race-specific paces. However, caution is advised for runners venturing into the Double Threshold training without proper monitoring of intensity levels. The absence of lactate monitors poses a potential risk, as runners may unknowingly deviate from the intended training approach and jeopardize their progress.

As the success stories of renowned Norwegian athletes like the Ingebritsen brothers continue to captivate the running world, the applicability of Double Threshold and Special Blocks to non-elite runners sparks debate among coaches and athletes alike. The potential benefits are intriguing, but they must be approached with discipline and caution. Full-time workers, in particular, may need to consider incorporating Double Threshold workouts into their weekend schedules rather than their daily routines.

Coaches emphasize the importance of instilling a nuanced understanding of training intensity. In countries like the United Kingdom, the prevailing attitude equates a “hard day” with an all-out effort, often leading to misconceptions about training. Before embarking on advanced methods like the Double Threshold system, runners must first grasp the fundamental concept that not every workout needs to push them to their limits. Balancing intensity with proper recovery is crucial for long-term progress and injury prevention.

Regarding Special Blocks, it is generally advised that non-elite runners steer clear of this high-risk training approach. The potential rewards are overshadowed by the risk of injury and overtraining. It is important to remember that positive fitness adaptations can be achieved through other training methods without subjecting oneself to the demands of a Special Block. Building a solid foundation and gradually progressing towards more advanced techniques is key to unlocking one’s true potential.

In conclusion, the Norwegian system challenges conventional notions of threshold training, providing runners with a fresh perspective and alternative methods to optimize their performance. The Double Threshold approach offers flexibility and the potential for breakthroughs, but it must be implemented with discipline and careful monitoring of intensity levels. As the running community engages in ongoing discussions about the applicability of these methods, it is crucial to maintain a balanced approach to training that fosters long-term progress and overall well-being.

The post Double Threshold System and Canova Special Block: Exploring the Distinctions appeared first on Runner's Tribe.

• D.O.B: 12/04/1981
• 800m PB: 144.15

Career Highlights

• • Olympic 800m champion 2004
  • 2 x World Championships Silver medallist and 2 x Bronze medallist
  • World indoor 800m Champion 2001

Note from RT:  The below interview with Vyacheslav Makarovich, the coach of Yuriy Borzakovskiy, was conducted by a Russian media company back in late 2001. This is not RT’s original content and is free for re-publication.  RT has confirmed that the below information is correct, and unchanged, other than being translated. The original source online no longer exists. This interview has been sitting in RT’s archives for many many years. Yes, we should have published it a long time ago, sorry about that. Enjoy…

Q: Vyacheslav Makarovich, Yuriy came to you in 1997, with a personal best of 1:53,7. What did you start with?

A: Initially, we worked more on technique. He was running fairly smooth, rhythmic, but there were some mistakes, which, from my point of view, had to be corrected. For example, when bringing his legs from the back, he did not start with the knee motion forward, but rather with a movement of the heel towards the buttock, and only then brought his knee forward. I explained to him that this is the long way, he quickly figured things out, agreed, and started to watch out for that. Also, the hip joints didn’t quite algin at the push-off. The boys understand well what they have to do after I tell them: they bent forward slightly, and the hips had to be brought forward. The hip musculature has to be soft, free, relaxed, and flexible, then you can bring it wherever you want to.

Q: It seems as though you would need well developed abdominal and back muscles for this

A: Indeed, it is essential that they are both strong and evenly developed. If there is a lean forward, more back exercises should be included, if there is a lean back – more abdominal exercises. Some form of strength training is done on an almost daily basis, not in large amounts, but in different forms: throwing stones during circuit training, doing gymnastics on the ground, the weight room.

Q: You were saying that Yura pays close attention to your advice.

A: Yura, unlike the others, very quickly improves the mistakes in his movements: his coordination and muscle-feel are developed naturally, and he responds very quickly and precisely to what you tell him. Others have to achieve this with much work. This winter he began to tie up in the finishing stage of races – he was basically stomping in the same spot. I explained to him, that the movement has to begin with the foot, and only then, with the hip, and he quickly went back from his deviation to what he was always doing, and then, at the World Championships, showed a powerful stride throughout.

Q: When he was coming strong on the last lap, it was noticeable that the small numbers on his side were moving – is that sign of hip work?

A:  It happens due to the strength of the push. He even asked me himself about it, if his hips aren’t working too much. I calmed him down.

Q: And what did you change in the training design?

A: When he first came, I initially limited him in the total volume of running, even though the overall workload probably got even higher. Aside from long runs, we did a lot of runs focused on rhythm and significantly increased the amount of OFP (overall fitness development – Russian acronym for developing the fitness of the whole body including all aspects such as strength, flexibility, endurance, dexterity, speed, endurance, etc.), sometimes up to twice a day. This seemed to have strengthened his body, and injuries became a lot less frequent, and even if they occurred, it wasn’t because of an overload of training.

It should be mentioned that he treats his regime very seriously. With all the traits typical of his young age, he understands that his main job is to run. He doesn’t smoke, never drank a drop of alcohol and is not planning on starting, watches out for his sleep, and does gymnastic drills daily.

We don’t work with bars (weight-lifting type). When we use weight-machines, we go through them on light weights (1-2 sets), so the load on the joints isn’t too high, and so the muscles strengthen instead of becoming coarse. We focus a lot more on work with his own weight. I think that the strength of runners should be, if one can say so, soft, relaxed.

In order to develop these skills, we do autogenic training after the gymnastic exercises. And during this time, I exercise psychological influence. They are lying there half-dreaming. Yuriy does this before every race. For about 5-6 minutes, he runs this relaxed feeling through all of his muscles.

Q: Could you talk about your typical weekly plan?

A: Usually we have two-a-days 5 times a week. One-a-day practices are held only in the transitional period after competition. In the preparation period, the main practice is from 10.30 to 12.30. First a distance run, then stone throwing – 5 sets, or we go in the weight-room, or do some exercises on the bar, where the guys compete against each other in different exercises.

In the evening, we do a recovery run of 6km (if the workload wasn’t very high in the morning – 8km) and then do gymnastics in the hall for about 40 minutes. We do this kind of gymnastics 3-4 times a week. Really, we don’t do OFP only on Sunday, when we have complete recovery. Wednesday or Thursday is only one practice. When we are preparing for a meet, this plan might change slightly, adjusting to the days of the week.

On one hand it is very easy to work with Yuriy, but on the other – one always has to be very careful, so he doesn’t overtrain. For some, the rate of improvement and preparation is gradual, but for him it resembles waves. He comes up and down very quickly. When this happens, we immediately back down on the load, recover, and then bring it back up, all the time like this. But we never make him do something when he isn’t in the state to do it. Probably because he’s young, I think. And since all of my boys are young, we don’t have a hard approach to training.

Q: Did you have one before?

A:  Yes, we did, but you know why? We had a program developed by scientists, labelled KCP (Complex Goal Program), and the coach had to execute it, and then give them the results. They calculated everything, and if some parameter wasn’t fulfilled, they would blame you. Nowadays everyone coaches according to their ideas. Dance how you want, as long as you achieve results.

Q: Did the overall volume of the running grow over the years?

A: I’ll reiterate that we’re not trying to chase after volume, and definitely don’t count it exactly. I can say that in the preparatory period he ends up with about 440-450 kilometers a month.

Q: What is the distance of the longest runs?

A: 12 kilometres, occasionally 14. Although he was telling me about how he liked to do longer runs a lot. 20, sometimes even 30 kilometres around the village. The boys were telling stories about how he was still little and ran away from them and ran for a long time, although he had some leg problems after that. By the way, in 2000 he made a mistake, where when still recovering from an injury, realising that he lost a lot of endurance, he started running distance runs fast without telling me, and overloaded his legs soon after again.

Q: Lydiard told the whole world to run a lot and announced the formula – 100 miles a week. So you don’t have to run this much?

A: I don’t know, perhaps Snell needed to, he was massive. However, we are not chasing after volume.

Q: But still, is there some kind of numerical goal?

A: I know that Yuriy is a speed-based guy, and during the preparatory period, we try to get 16-18 kilometres in the two-a-days, up to 20. I don’t feel that he needs to run more, but to run faster. But one has to watch out so he stays fresh.

Q: So first is the optimal volume, second – freshness, what else?

A: Correct technique, and most importantly, so on any long run, or even in any of long stretch, he can react to an acceleration, be able to switch gears, otherwise the runner turns into a pulling-horse.

Q: Are you saying that he is not running at a constant speed most of the time?

A: Probably only the evening runs occur at a constant speed.

Q: What is the tempo for these runs?

A:  We don’t set time goals. It’s only important that the heart rate does not exceed 140 beats per minute, the most important thing here is recovery. During the day runs the pulse should not exceed 155, if he ate it could go up to 165 beats per minute.

Q: But nevertheless, how do the long runs go? Do you give him specifics, or is it whatever his body allows?

A: There are specific assignments, but he got used to it already and can’t run at the same pace and always has to switch somewhere. Here is an example. First three kilometres at a warm-up pace, then turn on stretches somewhat faster: 6-8 minutes at 155-160bpm, 3 minutes at 160, 2 minutes at 170. Sometimes two sets. If its 10-12 minutes, then one set, but all of this within 12 kilometres.

Q: Do you use tempo runs?

A:  Not the ones in the usual sense, although we do 4 kilometre runs on the 2km circle in Kislovodsk at least once a cycle. We also do 3 times 2km and 4+2km in the preparatory period. And the so-called work is done, usually, at 4.20-4.10 for 1km, then 3.50, 3.40, and finishing at 3.30.

Q: So you’re saying that at the 3.30 per 1km speed, his heart rate does not exceed 155 beats per minute?

A:  That’s how it is. Obviously, he could run like this before too, but the pulse was higher and he was more tired. Now he does interval training after this too. Before a serious workout he runs 3-4km, where 2km are fast, when there is a sprint coming up, he runs 600m fast. It should be mentioned that he does not like to run slow.

Q: We talked about running endurance, but his strongest suit is his high speed traits. How did his speed develop over this time?

A: He was obviously geared towards it, but due to the development of strength and technique, it grew significantly. The really good result in the 400 for a mid-distance runner speaks to this – 45,84, and so do our control tests. We do them with a flying start, because a low start locks the body up, and because mid-distance runners never start at maximum speed. This winter, indoors, Yura ran 60m in 5.85, 150m in 15.97. Last year, with a flying start, he ran 100m in 10.3, this year he ran the same result indoors. Consequently, I assume that he will be able to run even faster this summer.

We do this kind of speed drills all year-round. Even in the preparatory period we include speed work at least once or twice a week, when the legs are prepared for this type of work. We also work on jumping year-round, perhaps only excluding the time when we are in Kislovodsk, where the load on the legs is enough anyways. Usually the jumps (triple, quintuple) are included in the OFP.

Q: Do you do control tests in OFP exercises?

A:  No, I try to not push these repeats to the maximum. For example, I don’t let him do pull-ups up to 10 times, so the muscles don’t become coarse. It happens, of course, that they get excited without me. When they were doing their exams, they did 25 pulls up. Yura and Boris Kaveshnikov like to compete in the raise with an extension on the bar. They do it 10 times without releasing the bar. In stone throwing, weight-lifting, and jumping, there are no competitions, although they can jump about 3 metres from a stand.

Q: The overall idea is not to go to the limit?

A:  If you do otherwise, you will pay for it later. For example, the past year before the European Indoor Championship, a number of mistakes were made. There was an unneeded meet at which he was made to race, that he did not need it at all. We weren’t able to do a small slump (this year everything turned out the way we wanted it to). After that, he had to race twice in Glasgow within 45 minutes. First the 800, then the 4×400. After that he admitted that he was tired, the legs were bad, and he yanked the hips pretty strong. Because of this he didn’t have the ability to do the same endurance work with his legs in April-May, which reflected on his summer season. Additionally, he twisted his ankle, but the main problems were with the hips.

Q: Massages didn’t help?

A:  We did massage, but not too strong, and the condition wasn’t improving while he was almost screaming during the massages. He asked me to go with him and take a look how he is suffering there. When I saw how he’s twisting and turning, and the masseur just keeps going, I told him that he doesn’t have to go to the masseur anymore. And decided to do them myself. I’m not sure whether I massaged softer, or the psychological aspect was more of an influence, but he recovered gradually. Doctor Puhov was quite surprised. He probably put his soul to it, that’s the main part.

After these injuries he was very well prepared physically, because we had to emphasize OFP especially, we had no other choice. We selected 10 exercises and did 3-4 sets, to at least somehow bring up the pulse. Physically, Yura became much stronger, added about 3kg of weight, up to 73.5kg, and when the leg injuries were over it turned out that the speed remained from the OFP, while the endurance was gone.

Q:  How do you get it back?

A:  In Saint-Petersburg, before the Znamensky Memorial he was running 150m in 16 seconds, but when I asked him to run 1200m, he only did it in 3.06. And it was very hard for him. At the same time, it was necessary. That distance is always present in my training. The 400m he ran with a personal best – 46.14, but he wasn’t really ready for the 800m. Nevertheless, he still set a personal best (1.44.63) in a series of starts in Europe, even though he couldn’t win a single one of them. He simply didn’t have the fitness reserves to endure all the starts.

Q: At the Russian Championships he ran the 400m again?

A: I felt that he wasn’t ready for the 800m, but not because he would’ve lost to someone, but because it would’ve been very hard for him. Although the 400m finals, where he took second, weren’t easy for him either.

Even though we had races planned abroad in August, I told the manager: After the Russian Championship in Tula we are working only on endurance: distance runs, long intervals. We ran around the dachas in Zhukovo, on a 1800m loop, around the Malahovka stadium 500m loop, 3-4 times. We went over to the stadium too, where we made sure he retained his speed. He always has it, but his endurance goes away sometimes. 9 days before Syndey he ran a great 500m in 60.5. We had some intervals planned too but I cancelled them immediately. I kept thinking about what to do the next day, there were different plans, and I decided to do another 1200m. And when he ran 3.00, his personal best, I knew that he could run well.

Q: But what happened in the Olympic final; he looked great in the semis; what was the mistake?

A: There was a number of reasons, but the most important one is that in the day preceding the final, he walked around the city for 5 hours, got tired, and missed the initial warmup. I even got mad at him and left. He went to warm-up himself, and this happened 2 hours later than it was supposed to, which means 2 hours closer to the final. If I was still there I would’ve forbidden him to warm-up at all at that point. He only made the situation worse, by becoming even more tired. Right before the final he was warming up as usual, even though I advised him to warm-up less (he was tired already), but he didn’t listen. Usually he runs 3km, then does drills. Everything usually pans out relaxed, not in a hurry. A few running drills, light accelerations, and 2x200m, around 26.5. Instead of that I was suggesting less of the slow running and only run the 200m once.

When I walked over to the start of the race, I saw his eyes and understood that he would be better off not going there. In a few seconds he confirmed this to me. For a long time after Sydney, Yura wouldn’t talk about it, but ultimately, he admitted his mistakes. Prior to the World Indoor Championship, I wasn’t telling him anything, and kept wondering whether the Olympics taught him anything or not. And I’m glad that it did. He warmed up less before the final on his own. Usually he starts an hour before, and here he went 50 minutes before, but that turned out even better, because the final was delayed 35-40 minutes, which is amazing for a World Championship. We knew that it would be delayed for 20 minutes, but it turned out to be even more!

Q: Returning to the Olympiad, what kind of tactical advise did you give him?

A:  It was necessary not to let everyone else get away too far, and be right with them at 300m to go. He executed all of this but he simply didn’t have enough left in him.

Q: So it wasn’t a tactical mistake?

A: No, after all this was his third race, and he wasn’t able to recover sufficiently before the final, and probably, like for everyone, the double acclimatization did not aid him either.

Q: Many people don’t understand why Yura let’s the other competitors get so far ahead on the first lap.

A:  A fast start is not characteristic of Yura; one time in Luzhniki he started fast, but then he felt really bad at the end. Now he is stronger, but starting in 49 seconds is still not his style. Additionally, all of our workouts are structured in a way so that the first half is more relaxed and slower, and the second half faster, so perhaps this could contribute to the development of his racing style also.

Q: But the majority of runners hold to another tactic. It is also known that so called alactic energy sources exist, which aid a fast start of a race?

A: Anyone can run the first half of the race fast and then sandbag the second, but in order to pace yourself well and hold out until the end, great skill is required. Of course, in the summer he made the mistake of letting the competitors get ahead too far. I tried to convince him that if he sits back until the very end, he will lose every time. However, if he were to run even and surge sooner, he would feel better, especially considering you have to run 3 races at the World Championships, and might not even make it to the final. That’s how he started racing this winter. I especially liked the final. After talking to many people in the first two days, I established that everyone’s hips were hurting. The Lisbon track has certain spring effect to it. When you are running in a group, the spring effect layers and who-knows-what happens. Yura was saying that it was impossible to find a rhythm in such conditions. The track was jumping under him. There were 2 possible tactics, but I made a different decision overnight. Feeling with a 99% certainty that Bucher would start out fast, it would be necessary to start in our 26 seconds with a small gap from the group and not get in its resonance. And not to wait around when passing them, but surge by them. Ultimately, he was hitting his own rhythm, and not the interference of the group.

Q: You were talking about how you were asked at a seminar in France whether Yura is worried when he lets everyone else get so far ahead.

A: He is certain that sooner or later whoever is weaker than him will come back to him. And the strong ones, well they are stronger anyways. And when I was asked what my dream is, I replied that I want Yura to be able to run 800m not in 26 second splits like now, but in 25.

Main Training Schedule

Normal Start = no blocks

1999, December, Kislovodsk

3. Day: altitude stadium (1200 м above sea level); 2000 м (6.33) – Heart Rate 150, after 1,5 min – 108, 4000 м (13.00) (165 -115), 3х200 м (27; 28; 24,11 in spikes).

4-9. Recovery days for acclimatization: distance runs, accelerations 100-150 м, OFP.

10. Day: 3000m (9.58), 2000m (6.28), 1000m (2.45,5) – Heart Rate=170 after 400m jog.
11. Day:12km, weight-machines, 8km.
12. Day: 5х400 uphill () at 165-170 bpm HR, 3х100 uphill.
13. Day: 12km, in spikes: 1000m (2.50), 4х150 (21)/150m.
14. Day: warmup 4km, 4km tempo on loop. Drive back to Moscow.
15. Comeptition 1000m – 2.29.
16. Competition 3000m – 8.32 (that was the plan/assignement)
17. Day: 600m (1.27), 300m (40), 200m (26)/5 min, 4х150 m (19)/50 m.

Total Volume for December: 450km. (280 miles)

2000, January.

4. Yekaterinburg. Competition 1000m – 2.27,4 (1st place)
5. 2х400m (55,46; 53,95)/400m, 2х300m (39,20; 38,25)/300m.
6. 2000m 6.00/10 min, 4х150m (20)/50m.

14-16. Recovery.

17. Competition, 400m – 47.67 (1).
18. 4х200m (29-30, 26).
19. Day Off.
20. Warm-up/Recovery.
21. Competition in Zindelfingen, 800m – 1.45,91 (1).
22. Competition in Moscow, 800m – 1.47,56 (1).
23. Day Off.
24. Recovery.
25. Competition in Dortmund, 800m – 1.44,35 (1).

Preparation for the 2001 Indoor Season

Trained at Home in November. Volume 340km.

December, Kislovodsk

Sample Week Plan

Monday: Day: 600m (1.34). 300m (44), 200m (27) – everything with 300m jog in between, 30min OFP, cooldown. Evening: 6km, OFP.

Tuesday: Day: 12km (HR @ 140-160 bpm). Evening: 6km, 6х100m working on technique.

Wednesday: Day: 10km (1300m fast), 3x60m, 100m. Evening: 6km, 30min OFP.

Thursday: 12km, Sauna.

Friday: Day: 10km, 6x80m, 3x100m, 2x30m, 2x60m. Evening: 6km.

Saturday: Day: 6km, 3x300m/400m every 2 minutes 47-46-45. Evening: 8km.

Sunday: Day Off.

January 2001

7. Competition in Yekaterinburg, 1000 м – 2.28,0 (1).
8. 4 sets (300m (45)/300m+3х150m (21)/400m.
9. Distance Run, Blocks.
10. Day: 2х6 laps (50/50), accelerations on turn, straight-aways easy. Evening: Recovery run.
11. 1000m, (2.50), 600m (1.26), 1200m (3.25), 200m (27) with 400m recovery.
12. Day Off.
13. Warm-up/Recovery.
14. Competition, 400m – 48,22.
15. 8km, OFP.
16. 10 accelerations on the turn.

19.- 60m – 5,85, 3 sets (400m (58-56-52)+3x150m (18,5)/50m) 6 min recovery,150m in second-third lane, to get used to passing. 100m – 10,4 (with turn).

20. Day Off.
21. 10km (4 min until HR 155 bpm).
22. 4km(1 km – 3.00), 2х150m (15,97, 15,98) from normal start
23. 4х200m 26,6-24,8.
24. Day Off.
25. Warm-up/Recovery.
26. Competition in Karlsruhe. 800m – 1.44,15 – new Russian Record

February 2001

4. Competition in Stuttgart, 800m – 1.45,64 – 1st place.

In the 11 days until the Russian Champions there weren’t any significant/serious workouts. Only 3 sets of accelerations (200m (26) and 100m (12.5). We were training through the Russian Championship.

16. Russian Championship, 800m heat – 1.50.14 (1.)
17. Russian Championship, final – 1.49.95 (1.)

After that, until February 24th, only distance runs.

24. 3 sets (400 м (55,91, 54,7, 52,41)+300 m (41,68; 39,6; 38,99).
25. Day Off, Sauna
26. 6km, running drills, 150m from normal start (16,4), 100m from normal start (11,00).
27. Evening: 600m – 1.20,42 (feeling good, plan was 1.24), 200m – 24,67 (plan 24,0), 10 min rest, 2х200/400m @ 24,88 (plan 25-24,5).
28. Warm-up/Recovery

March 2001

1. Day Off
2. 400m – 48,14 (24,19+23,96), 150m – 18,66,18,74 & 18,90.
3. Recovery run.
4. Day Off.
5. 4х200m (26,2; 26,0; 25,5; 24,9).

6, 7, 8. Warm-up/Recovery.

9. World Championship in Lisbon. Heat – 1.46,80 (1st place) (26,35; 27,19; 26,47; 26,79 hand timed).
10. Semifinal – 1.47,59 (1) (26,55; 27,16; 26,27; 26,62).
11. Final – 1.44,49 (26,01; 26,17; 26,20; 25,55; 1.43,93

hand timed) – 1st place.

From the Clouds: The Career of Yuriy Borzakovskiy

From the Clouds: The Career of Yuriy Borzakovskiy

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A Tapestry of Training Diversity

For Jornet, the snowy landscapes transform his routine from high-mileage running to the thrills of ski mountaineering and ice climbing. This shift isn’t just a break from the norm; it’s a rejuvenating reset for both body and mind. While running invites repetitive strain, winter pursuits like skiing gift endurance without taxing mechanics. Embracing this variety lays the foundation for a durable aerobic base while mitigating injury risks. Whether it’s trying cross-country skiing, snowshoe adventures, or exploring indoor cycling, the mantra is to embrace new avenues for enduring fitness dividends.

Mastering the Descent

Jornet places a premium on downhill prowess, a cornerstone for his success in ultrarunning. Beyond running, downhill skiing becomes his ally, strengthening quads with eccentric loads minus the usual impact. This deliberate strategy ingrains muscle memory, seamlessly integrating into running as seasons shift. Downhill workouts aren’t just about speed; they’re a lesson in navigating thrilling descents, an essential skill for any runner.

 

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Jornet’s pivot to activities beyond running is more than a short-term recovery tactic; it’s a strategic shield against running-related injuries. This strategic diversification isn’t just about immediate recuperation; it’s an investment in lasting running prowess. His experience in the summer of 2023, sidelined due to injuries, underscores the vital importance of cross-training as a strategic choice for sustained running pursuits.

Mental Rejuvenation: The Unsung Hero

Despite the rigor of his winter regimen, Jornet acknowledges the crucial need for a mental breather. The off-season becomes a sanctuary for mental replenishment, setting the stage for a revitalized spring training. He champions a balanced mental state, acknowledging its pivotal role in adaptation. Embrace recovery days and savor the recipes cherished by Jornet and his partner, Emelie Forsberg, for a holistic approach.

Jornet’s Winter Wisdom for All

Jornet’s training philosophy transcends the elite sphere, offering invaluable insights in navigating intensity, recovery, and mental well-being. His regimen isn’t just a routine; it’s an invitation for runners at every level to explore the transformative power of a well-crafted off-season strategy.

Kilian Jornet’s winter training isn’t reserved for elite athletes; it’s a guiding beacon for anyone seeking harmony between physical exertion, recovery, mental health, and a deeper connection with the rhythms of the changing seasons.

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Addressing reporters during a conference call disrupted by a power outage, Cheptegei explained, “Our usual practice grounds in the forest are no longer viable due to worsening muddy conditions. It remains a challenging and chilly situation, but we’ve put in the hard work, and I believe we’ll manage.”

The holder of the world record for the 10,000m distance and winner of the World Athletics 10,000m title in 2022 and 2023, Cheptegei anticipates favorable weather conditions for the upcoming Maratón Valencia Trinidad Alfonso. His decision to make his marathon debut in Valencia is rooted in a personal connection to the city, where he achieved two world records. Collaborating with his coach and management team, Valencia emerged as the ideal location, allowing him sufficient recovery post-2023 track season while providing ample time for preparation ahead of the 2024 track events.

“Valencia epitomizes a running culture,” Cheptegei stated, echoing the marathon’s organizers’ tagline. Reflecting on his past achievements in Valencia and the motivation derived from setting records there, he expressed enthusiasm and high hopes for the upcoming marathon.

Approaching his maiden marathon, Cheptegei maintains a simple approach, aiming not for speed but for a learning experience. “My primary goal isn’t speed; it’s about learning and visualizing myself on the podium, regardless of timing. The race’s enjoyment and evaluating my performance after 35 kilometers matter most,” he emphasized.

 

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Drawing guidance from Olympic Marathon champions Eliud Kipchoge and Stephen Kiprotich, Cheptegei considers them pivotal in his athletic journey. Recalling Kiprotich’s advice to prolong his track career before transitioning to marathons, Cheptegei sees the Valencia marathon as an exciting interim goal, preparing him for the Paris 2024 Olympics. There, he aims to upgrade his 10,000m silver to gold and possibly defend his 5000m title.

Apart from his rigorous training regimen, Cheptegei focuses on mastering the technical aspects of marathon running, particularly emphasizing the critical role of hydration in success. Adapting to longer runs, previously deemed arduous but now integral, has become a fundamental part of his preparation.

Additionally, Cheptegei is deliberate about his choice of footwear, opting for Nike’s Vaporfly models, a familiar and comfortable choice, over the more radical Alphafly series. Confirming his commitment to track events for 2024, Cheptegei expressed equal anticipation for his marathon debut and his expected return to the track.

“It’s an exciting new chapter that I eagerly anticipate,” Cheptegei expressed about his upcoming marathon, affirming his ambition to reclaim victory in the 10,000m at the Paris Olympics.

The post Joshua Cheptegei: Charting Paths – From Mud-Covered Runs to Olympic Dreams appeared first on Runner's Tribe.

Warholm’s athletic odyssey commenced at the age of 7, juggling soccer and track pursuits. As he ascended the ranks, his versatility in various events led him to the octathlon, where he clinched gold at the 2013 World Youth Championships, showcasing early signs of hurdling potential.

The turning point occurred when Leif Olav Alnes, a renowned coach in Norway, recognized Warholm’s latent talent in the 400m hurdles. Their partnership formalized approximately 12 months before the Rio Olympics, has been built on Alnes’s meticulous training philosophy, emphasizing progress while minimizing the risk of injury.

Training Chronicles: Precision and Commitment

The training regimen Warholm follows is a testament to precision and commitment. A weekly schedule comprises three intense days, three moderate days, and a crucial rest day. “Red” days involve grueling 60m sprints and hurdle work, demanding Warholm’s presence from 10 a.m. to 7 p.m. Conversely, “Easy” days focus on recovery, incorporating tempo runs and plyometrics.

The synergy between athlete and coach is founded on mutual respect and open communication. Alnes’s objective is to ensure Warholm steps onto the starting line as the epitome of peak physical and mental readiness.

Navigating Finances: Beyond the Finish Line

In the financial landscape of track and field, Warholm’s journey mirrors his on-track success. Initially signed by Nike in 2017, substantial deals from Puma followed in 2019. The unique aspect of the Puma deal lies in Warholm’s collaborative efforts in product development.

Warholm’s financial success extends beyond traditional prize money, with appearance fees playing a pivotal role. His market value in Norway attracts local sponsorships, adding a layer of financial stability. The athlete’s belief in and utilization of sponsor products forms the bedrock of these partnerships.

Towards the Future: 2023 and Beyond

Warholm’s 2023 season has commenced with spectacular performances, setting the stage for future triumphs. Despite setbacks in 2022, the Norwegian athlete remains fueled by the desire to restore glory to Norway on the global stage. His relentless pursuit of excellence continues to reshape the narrative of 400m hurdles, leaving an enduring legacy for generations to come.

The post Karsten Warholm: Redefining the Sprinting Landscape appeared first on Runner's Tribe.

Before Warholm’s ascent, Norway had never secured a sprint medal at the World Championships, let alone the elusive gold. Karsten Warholm, aged just 27, now boasts an Olympic title and two world championships in the 400m hurdles. His defining moment was obliterating the 400m hurdles world record in 2021, slicing a remarkable 0.84 seconds off Kevin Young’s venerable 46.78-second record, which had stood unchallenged for nearly three decades—an astonishing 1.7% improvement.

From Multi-Eventer to 400m Hurdler

Warholm’s journey into athletics commenced at the tender age of seven, where he explored a variety of sports, including soccer and track and field. Over the years, he demonstrated excellence across multiple events at the youth national championships in Norway, eventually transitioning to multi-disciplines, including the octathlon and later the decathlon.

The pivotal turning point in Warholm’s career arrived at the 2013 World Youth Championships in Donetsk, Ukraine, where he seized gold in the octathlon, signaling early potential in hurdling. During his high school years, he continued to partake in combined events, amassing modest achievements.

However, everything underwent a profound transformation in 2015 when Leif Olav Alnes, a revered figure in Norway’s coaching circles, recognized Warholm’s latent talent in the 400m hurdles. Despite initial hesitance on Warholm’s part, they embarked on a partnership that would yield remarkable accomplishments, an alliance that was forged approximately a year prior to the Rio Olympics.

The Blueprint for Success

The relationship shared by Warholm and Coach Alnes is underscored by mutual respect and unwavering communication. They engage in nightly dialogues about training progress, leveraging the serene backdrop of the nighttime to assess Warholm’s physical condition and map out the next day’s training regimen.

 

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Alnes’s training philosophy revolves around refining existing training techniques, prioritizing incremental enhancements over wholesale transformations. Their overarching objective is to minimize the influence of chance in athletics and curtail the risk of injuries through a calculated and systematic approach to training.

Physiologically, Alnes aspires to equip Warholm with the capacity to endure intensive training within the span of a single day, ensuring that he approaches the starting line as the best version of himself. Central to their belief system is the notion that one must believe unequivocally that they merit a world record or an Olympic gold medal through unwavering commitment to training.

The Training Regimen

Warholm’s training regimen departs from conventional approaches often found in distance running. He upholds a regimen of high-intensity training throughout the year but modulates the intensity during championship seasons to peak for major events. The weekly schedule encompasses three strenuous days (Monday, Wednesday, and Friday), three lighter days (Tuesday, Thursday, and Saturday), and a dedicated rest day on Sunday.

On days characterized by intense training, Warholm immerses himself in continuous training from dawn to dusk, obviating the need for repetitive warm-up routines. These sessions can span several hours and are frequently conducted indoors, owing to the severe Norwegian winters. Brief intermissions are strategically integrated to maintain muscle warmth.

Warholm’s recovery regimen comprises protracted sessions in a jacuzzi, which often extend up to 3 hours and 47 minutes, facilitating relaxation and rejuvenation of his musculature. Additionally, he places a premium on training on soft surfaces, utilizing specialized surfaces developed by Coach Alnes to minimize the impact on his body.

Unveiling the Financial Landscape

In financial terms, track and field athletes confront distinctive challenges owing to the sport’s relatively niche market compared to juggernauts like the NBA or soccer. Warholm’s journey with sponsorships commenced with Nike in 2017, but substantial earnings necessitate sustained success and contributions that transcend the realm of athletics. Subsequently, Puma extended a more substantial contract, highlighting Warholm’s involvement in product development.

Furthermore, appearance fees constitute a pivotal component of Warholm’s income, often eclipsing the prize money awarded. Triumphing in Diamond League races typically yields $10,000, yet Warholm’s market stature empowers him to command substantially higher fees.

In 2023, Warholm’s season commenced with a resounding flourish, marked by dazzling performances in the 400m hurdles, underlining his unwavering determination to recapture the World Championship title following a setback attributable to injury last year.

With anticipation building ahead of Warholm’s forthcoming race at the Monaco Diamond League, the global audience remains transfixed, eagerly awaiting further chapters in the remarkable odyssey of this Norwegian athlete, who continually defies conventional expectations and elevates the status of sprinting in Norway.

The post Karsten Warholm: Shaping the Future of Norwegian Sprinting appeared first on Runner's Tribe.

Sydney McLaughlin, the remarkable 23-year-old professional runner, recognizes the indispensability of these effective workouts in her daily routine. McLaughlin first made headlines at a mere 16 years old, shattering the junior world record in the 400-meter hurdles during the 2016 U.S. Olympic Track and Field Trials. Her exceptional performance led her to represent her country at the 2016 Rio Olympic Games, where she secured the 17th position in the event.

Undeterred by her accomplishments, McLaughlin continued to ascend to new heights. At the 2019 IAAF World Athletics Championships, she clinched gold in the 4×400-meter relay and silver in the 400-meter hurdles. In the 2021 Tokyo Olympics, she diligently prepared through a series of effective workouts designed specifically for runners.

Contrary to popular belief, achieving optimal results doesn’t always necessitate complex equipment or costly gym memberships. McLaughlin exemplifies how effective workouts for runners can be achieved using simple yet targeted exercises, harnessing the power of your own body to improve performance and prevent injuries.

Let us delve into the invigorating effective workouts for runners, as demonstrated by McLaughlin:

1. Warm-Up: Begin with a 10-minute session of easy running, cycling, or jumping rope to prepare your body for the workout.
2. Static Stretching:
   • Quad Stretch
   • Hamstring Stretch
   • Triceps Stretch
3. Lower-Body Circuit (mini band optional):
   • Squats
   • Lateral Squat Walks
   • Single-Leg Romanian Deadlifts
   • Single-Leg Balance
4. Core Circuit:
   • In-and-Outs
   • Jackknife Crunches
   • Forearm Plank Hip Dips
   • Russian Twists
5. Upper-Body Circuit:
   • Push-Ups
   • Triceps Dips

These effective workouts for runners can be completed in approximately half an hour, making them a perfect choice for cross-training days on your schedule. The best part is that they can be done anywhere, without the need for specialized equipment or expensive gym memberships.

By incorporating these effective workouts for runners into your regular routine, you can unlock your full running potential while reducing the risk of injuries. Follow in Sydney McLaughlin’s footsteps and make these exercises an integral part of your journey toward becoming a better runner. Start experiencing the benefits of these effective workouts today.

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A Trailblazing Career

Hassan’s meteoric rise to fame is a testament to her unrivaled abilities. She has shattered records and left her competitors in her wake. Holding the world record for the women’s one-hour run, as well as the European records for the 5,000 meters and the 10,000 meters, Hassan’s speed and endurance know no bounds. Her illustrious career boasts triumphs like securing first place at the 2021 Olympic Games in both the 10,000 meters and the 5,000 meters, as well as triumphing at the 2019 World Championships in the 10,000 meters and the 1,500 meters. From dominating the Continental Cup and the European Championships to conquering the European Cross Country Championships, Hassan has left an indelible mark on the sport.

Celebrated Accolades

Hassan’s extraordinary talent has garnered her numerous prestigious awards and accolades. She has been honored as the Dutch Athlete of the Year in 2018, 2019, and 2021, showcasing her unwavering excellence year after year. In addition, she has been recognized as the Dutch Sportswoman of the Year in 2019 and 2021, a testament to her remarkable contributions to the world of athletics. Hassan’s remarkable achievements have not gone unnoticed, as she was bestowed with the distinguished title of Knight of the Order of Orange-Nassau in 2021. Her exceptional performances also earned her the coveted European Athlete of the Year Trophy in 2021.

Unveiling Sifan Hassan’s Training Regimen

Peek behind the curtain and delve into the rigorous training routine that has propelled Hassan to the pinnacle of her sport. Discover the dedication and sweat that goes into her preparation. Here’s a glimpse into her weekly training schedule, evidence of her unwavering commitment.

Monday: The week kicks off with a focus on warm-up exercises. Following an easy 50-minute run, Hassan engages in six sets of 150-meter stride outs, pushing her limits. The session concludes with a cooldown, ensuring her body recovers.

Tuesday: Hassan’s Tuesday training session centers around easy runs. After a thorough warm-up, she embarks on a 15-minute tempo run, pushing her boundaries. This is followed by a challenging 20-minute run at a pace that surpasses her average mile pace for a 5k race. To cap off the session, she completes four sets of 300-meter cutdowns, giving it her all before cooling down.

Wednesday: Wednesdays are dedicated to strides, a crucial element of Hassan’s training routine. Warm-up exercises pave the way for an easy 45-minute run, interspersed with six sets of 150-meter stride outs. A cooldown brings the session to a close, providing her body with the recovery it needs.

Thursday: Thursdays call for hill running, a demanding aspect of Hassan’s training regimen. Warm-up exercises prepare her for a grueling 60-minute hilly run, testing her strength. She then tackles a challenging 10-minute hilly grind and pushes herself through five sets of three-minute hilly charges. Finally, a cooldown allows her body to recuperate.

Friday: Striding forward, Fridays focus on stride outs. After warming up, Hassan embarks on an easy 45-minute run, punctuated by six sets of 150-meter stride outs. A cooldown wraps up the session, ensuring her muscles relax.

Saturday: Fartlek training takes center stage on Saturdays, injecting variety into Hassan’s routine. Following warm-up exercises, she alternates between running at a 5k pace and easy running, challenging her speed and endurance. The session also includes a series of 20 sets, with one-minute runs at a 5k pace, interspersed with two-minute easy runs. To conclude, Hassan maintains a steady state for 30 minutes, pushing her limits and fostering mental resilience. A cooldown brings the session to a close, allowing her body to recover.

Sunday: The week culminates with a steady, long run lasting between 75-90 minutes. Hassan embraces the endurance challenge, building stamina and mental fortitude.

The Secret to Sifan Hassan’s Success

Hassan’s daily routine revolves around more than just training. It encompasses recovery, nutrition, and finding a harmonious work-life balance. To maintain her peak performance, she dedicates several hours each day to training, which includes a mix of endurance runs, interval training, and strength exercises. Recovery is equally crucial, with regular stretching, massage therapy, and strategically planned rest days. Beyond her athletic pursuits, Hassan cherishes quality time with loved ones, indulges in hobbies, and nourishes her other interests. This holistic approach fosters a healthy and balanced life.

Unleashing the Power of Nutrition

A well-planned nutrition plan underpins Hassan’s success. While her physique may have undergone changes throughout her running career, there is no evidence to suggest intentional weight loss. Rather, her body composition naturally evolves due to a disciplined diet and intensive training regimen. Collaborating with her coach, Tim Rowberry, Hassan incorporates a range of nutritious foods, including milk, fruits, and protein shakes. Anti-inflammatory foods such as berries, chia seeds, walnuts, and salmon play a vital role in her recovery. Working alongside a sports nutritionist ensures she maintains a well-balanced diet, rich in essential nutrients to optimize her performance.

Unyielding Determination and Resilience

Hassan’s indomitable spirit shines through in the face of adversity. Her Olympic journey in 2021 exemplified her unwavering determination. Despite a fall during a preliminary heat of the women’s 1500 meters, she defied the odds, crossed the finish line, and ultimately claimed the gold medal. Hassan’s triumphant performance in the 1,500 meters, 5,000 meters, and 10,000 meters at the Olympics solidified her place in history. Her words echo her remarkable spirit: “Never give up.” In 2023, Hassan’s debut at the London Marathon showcased her unwavering perseverance, as she overcame injury and emerged victorious. Her tenacity serves as an inspiration to all, reminding us that greatness lies within our reach when we push beyond our limits.

Sifan Hassan: A Living Legend

Sifan Hassan’s extraordinary journey captivates and inspires. Her unwavering focus, relentless work ethic, and unyielding self-belief have propelled her to heights previously unimagined. Her remarkable achievements serve as a testament to the power of perseverance and the limitless potential of the human spirit. As Hassan continues to push boundaries and leave an indelible mark on the world of distance running, she stands as a beacon of hope and an embodiment of the extraordinary. With each stride, she reminds us that greatness awaits those who dare to dream and relentlessly pursue their passions.

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Jakob’s base training period comprises four distinct components: “easy” training, threshold training, hill training, and long runs. While the Ingebrigtsens share insights into their Ingebrigtsen training during this period, the specifics of their competition-specific preparation, aimed at achieving peak fitness, remain a subject of speculation.

The foundation of Jakob’s routine lies in “easy” training, the largest portion of his Ingebrigtsen training regimen. Every Monday, Wednesday, and Friday, he embarks on two 10-kilometer easy runs. Although advised to maintain a pace of approximately 4 minutes per kilometer, Jakob’s inner drive often leads him to complete these sessions at a faster pace, around 3 minutes and 45-50 seconds per kilometer, admitting that monotony sometimes gets the better of him.

Key to Jakob’s exceptional aerobic capacity is threshold training, enabling him to excel across various distances from 1,500 to 10,000 meters and potentially even half-marathons. Twice a week, on Tuesdays and Thursdays, he engages in what he calls “double threshold” sessions as part of his Ingebrigtsen training. Typically, the morning session consists of longer efforts with lower lactate levels (<2mmol), while the evening session involves shorter efforts with slightly higher lactate levels (<3.5mmol). Jakob diligently manages the intensity of these sessions, constantly monitoring lactate levels and occasionally opting for treadmill workouts.

Saturdays are dedicated to demanding hill training sessions for the Ingebrigtsen brothers. They conquer 20 sets of 200-meter hill repeats, followed by an easy jog downhill for approximately one minute as a recovery. This rigorous Ingebrigtsen training pushes their lactate levels to 8-10mmol and represents the most challenging session of the week. Typically, they follow this with a lighter threshold session in the evening.

Lastly, Sundays are reserved for the long run, a crucial component of the Ingebrigtsen training universe. Jakob consistently completes a 20-kilometer run, noting that he has never exceeded this distance throughout his entire running career. He emphasizes the importance of prudent training management, deliberately avoiding excessive distances even during long runs.

Now, let’s examine a typical training week for Jakob Ingebrigtsen and his Ingebrigtsen training:

Monday: Morning: 10 kilometers of easy running at a pace of 3 minutes and 45-50 seconds per kilometer. Evening: 10 kilometers of easy running at a similar pace.

Tuesday: Morning: Five sets of 6-minute runs with lactate levels below 2mmol. Evening: 10-12 sets of 1000-meter runs with lactate levels below 3.5mmol.

Wednesday: Morning: 10 kilometers of easy running at a pace of 3 minutes and 45-50 seconds per kilometer. Evening: 10 kilometers of easy running at a similar pace.

Thursday: Morning: Six sets of 5-minute runs with lactate levels below 2mmol. Evening: 20 sets of 400-meter runs with lactate levels below 3.5mmol.

Friday: Morning: 10 kilometers of easy running at a pace of 3 minutes and 45-50 seconds per kilometer. Evening: 10 kilometers of easy running at a similar pace.

Saturday: Morning: 20 sets of 200-meter hill repeats, pushing lactate levels to 8-10mmol. Evening: Lighter threshold work with lactate levels below 2mmol.

Sunday: A 20-kilometer long run at a pace of 3 minutes and 45-50 seconds per kilometer (and possibly even faster, according to rumors).

By adhering consistently to this Ingebrigtsen training regimen week after week, Jakob has cemented his position as one of the world’s most exceptional runners.

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