I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance - The Running Channel

Quick Summary

This is a quick summary of I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The Norwegian Method (aka double‑threshold training) focuses on running just below your LT2 (lactate threshold 2) to improve speed‑endurance without excessive fatigue.
• LT1 ≈ marathon pace; LT2 ≈ 5‑10 km race pace. Training below LT2 lets you clear lactate efficiently and lift the threshold over time.
• Elite athletes often do two threshold sessions in one day (double threshold) but a single well‑structured session works for most amateurs.
• You can gauge effort with a portable lactate meter, heart‑rate zones, or a pace calculator based on recent 10 km or marathon times (≈10‑15 s/km faster than your race pace for LT2).

Workout Example (from the video)

1. Morning Session – 5 × 6‑minute intervals
   • Run each 6‑minute effort at an effort equivalent to a 10 km race (just below LT2).
   • Keep the effort consistent; adjust for wind or hills (≈20‑30 s slower per km if conditions change).
   • After each interval, take a short 1‑minute jog or walk to let lactate drop, then repeat.
2. Afternoon Session – 10 × 400 m intervals
   • Run each 400 m at the same LT2 effort (≈10 km pace), focusing on maintaining effort rather than exact speed.
   • Keep recovery short (about 30‑45 s) to keep lactate elevated but manageable.
3. Monitoring
   • If you have a lactate tester, aim for ~4 mmol/L at the end of each interval (LT2) and ~2 mmol/L during recovery (LT1).
   • Without a tester, use heart‑rate (around the upper end of your aerobic zone) or a pace that is ~10‑15 s/km faster than your 10 km race pace.
4. Tips
   • Start slower; it’s better to be a bit under LT2 than to overshoot and force a long recovery.
   • Single‑threshold sessions once a week can still deliver big gains if you’re not ready for doubles.
   • Use a pacing calculator or recent race results to set your target effort.
   • Keep the workout feeling “just manageable” – you should finish each interval knowing you could have done a few more.

Closing Note Give the Norwegian double‑threshold concept a try – start with one threshold workout per week, gauge your effort with heart‑rate or pace, and adjust as you get fitter. You can easily customize the intervals and paces in the Pacing app to match your own numbers. Happy running, and enjoy experimenting with this elite‑inspired method!

References

• I Trained Like Ingebrigtsen For A Day | The Science Behind Elite Performance - YouTube (YouTube Video)

Workout - Norwegian Method: Threshold Intro

• 10min @ 6'30''/km
• 5 lots of:
  • 6min @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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