VIAJO A OSLO!🤩😳 - Ismanon

Aug 13, 2025

Intro: This is a quick summary of VIAJO A OSLO!🤩😳 from Ismanon. 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 Ingebrigsten brothers train primarily by controlling intensity through lactate-threshold work, prioritising volume over hard-core stress.
Their weekly structure flips the classic 80% easy / 20% hard model: most days are easy runs, with targeted lactate-threshold or hill sessions to spark improvement. This controlled approach to intensity is a specific application of the principles behind Mastering Interval Training.
Core principle: make the smallest, measurable improvement each session by staying just below the point where lactate spikes dramatically.

Workout Example:

Monday: Easy run – 60 min at a comfortable conversational pace.
Tuesday: Double session – two easy runs (30 min each) with a short 5-min lactate-threshold effort in the middle of one.
Wednesday: Lactate-threshold series – 2 × 10 min at your 10k race pace (≈ 4% slower than 5k pace) with 3 min easy jog between.
Thursday: Easy run – 45 min relaxed.
Friday: Lactate-threshold series – 3 × 8 min at threshold pace, 2 min recovery.
Saturday: Hill repeats – 6 × 60 s uphill (5–6% grade) at hard effort, jog down for recovery.
Sunday: Long run – 90 min–2 h at a steady, easy pace on flat terrain.

Tip: Use a lactate-threshold calculator or your recent race time to set the threshold pace. While a 10k time is ideal, you can also estimate it from other distances. Improving your race times gives you a better baseline; for example, check out our proven interval strategies to cut minutes off your 5K time. Once you have your pace, let the Pacing app customize the intervals for your own fitness level.

Closing Note: Try this Norwegian-inspired week in your own training and feel free to adjust the paces and distances in the Pacing app to match your current abilities. Have fun, stay consistent, and keep chasing those small, steady gains