Olympic and world 5,000m champion Jakob Ingebrigtsen has been rewriting distance working information annually of his profession. His distinctive and progressive coaching methods, such because the double-threshold technique and the strategic avoidance of lengthy runs, have turn into pivotal parts of his routine. Surprisingly, one other key component of his coaching is the treadmill. In a current interview with Coros, Ingebrigtsen shared insights on how he maximizes indoor coaching in the course of the winter.
For Ingebrigtsen, the treadmill isn’t only a winter fallback plan for when it’s too icy or snowy in his residence of Sandnes, Norway—it’s an important coaching software. The 24-year-old says he makes use of the treadmill extensively for his double threshold classes, usually finishing the primary exercise of his day indoors.
“What I like in regards to the treadmill is that it’s way more managed versus being outdoor,” Ingebrigtsen explains. “I can set a tempo and overlook it, with out coping with wind, corners, or different outside obstacles.”
Precision is vital for the two-time Olympic champion, who makes use of the treadmill to hit particular efforts or paces for every of his runs. “On the treadmill, I can intently monitor my coronary heart price, lactate ranges and tempo,” he says. “These three components, mixed with how I really feel, information me to make sure a profitable session.”
How he stays motivated
Many runners, together with myself, dread the monotony of treadmill coaching, however Ingebrigtsen finds motivation by approaching every treadmill run with a aggressive mindset. “I take a look at every run as a contest, difficult myself to hit the splits and full the exercise inside the parameters,” Ingebrigtsen says.
The Norwegian instructed Coros that his coaching schedule is deliberate “nicely prematurely” to provide him a transparent thought of the work forward: “I do every thing the session requires, as a result of I perceive its significance in the long term,” he says. “Motivation isn’t a problem for me—I do know it’s not alleged to be enjoyable; it’s alleged to be productive.”
What treadmill coaching is ideal for
Winter in Norway may be unforgiving, very like in Canada, forcing many runners indoors. Ingebrigtsen says this time is ideal for constructing his base health with high-volume and threshold-focused coaching.
Ingebrigtsen’s meticulous indoor coaching permits him to measure his base-building progress exactly,” he says. “I monitor my coronary heart price, lactate, tempo and general feeling. These metrics let me know if my health is enhancing, and if I’m on observe to satisfy my objectives.”
After his 2023-2024 base season was disrupted by an Achilles scare, delaying his outside season, the Norwegian says he started his base-building (mileage) section on the treadmill significantly later. Because the climate warms up in Norway and his health improves, he’ll transition into his mid-season block, lowering his quantity and rising his speedwork to enhance his base.
You’ll be able to learn the complete Coros article and get a behind-the-scenes take a look at Ingebrigtsen’s coaching, right here.