Ingebrigtsen Threshold Intro
Workout - Ingebrigtsen Threshold Intro
- 15min @ 6'30''/km
- 4 lots of:
- 100m @ 2'30''/km
- 6 lots of:
- 1.0km @ 4'00''/km
- 1min rest
- 15min @ 6'30''/km
to import the workout after you install it.
Stephen Scullion, an Olympic marathoner, presents the Ingebrigtsen system in Run like the Olympic Champion and learn from team Ingebrigtsen. It’s worth watching. We’ve pulled out the approach and provided sample workouts you can try today. For the full details, check out the video.
Key points
- The Ingebrigtsen method centres on two threshold workouts per week, each split into shorter blocks to allow higher volume without excessive strain.
- Threshold sessions are work like 5 x 2 km repeats (30 to 60 sec between sets) or 25 x 400 m at quick paces, all done while holding lactate down. For more on this kind of work, see our guide Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Saturday brings targeted work, usually hill repeats (2 x 10 x 30-sec hills or 200-m inclines) that adds strength and race-specific stimulus.
- Training volume runs high, roughly 100 miles or 160 kilometres per week, with easy runs typically at 3:40 to 4:00 min/km.
- Start with numbers that match your current fitness. Going from 10 miles weekly to 30 miles too quickly leads to injury.
- Track intensity using heart-rate or lactate measurements to stay in control and avoid overtraining.
Workout example
- Monday: easy 8 km at 4:00 min/km (recovery).
- Tuesday morning: double-threshold. 3 x 2 km at threshold pace (about 3:45 min/km) with 30 sec between reps, then repeat in the evening with another 3 x 2 km block.
- Wednesday: easy 10 km at 4:00 min/km plus 6 x 100 m strides.
- Thursday: double-threshold. 5 x 2 km at threshold (same pace) with 30 to 60 sec between efforts, then an evening session of 25 x 400 m at a hair faster than threshold, 30 sec rest.
- Saturday: specific session. 2 x 10 x 30-sec hill repeats (or 200-m hills) at hard intensity (target lactate 7 to 8) with full recovery between sets.
- Sunday: long run 20 to 25 km at 4:00 to 4:15 min/km, easy pace.
Scale the repeats (2 km might become 3 to 5 km) and hill intervals (30 sec up to 1 to 2 minutes) based on your race target. Runners focused on the 5K will find specific recommendations in our guide Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Those aiming at 10K can read Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for distance-specific guidance. Plug your numbers into the Pacing app to nail the exact speeds for your sessions.
Closing note
Try the double-threshold model, adjust the repeats for your event distance, and build volume gradually. Use the Pacing app to set your paces and stay consistent.