Olympic and world 5,000m champion Jakob Ingebrigtsen has been rewriting distance operating data annually of his profession. His distinctive and progressive coaching strategies, such because the double-threshold methodology and the strategic avoidance of lengthy runs, have turn out to be pivotal parts of his routine. Surprisingly, one other key component of his coaching is the treadmill. In a latest interview with Coros, Ingebrigtsen shared insights on how he maximizes indoor coaching through 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 instrument. The 24-year-old says he makes use of the treadmill extensively for his double threshold classes, typically 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 open air,” Ingebrigtsen explains. “I can set a tempo and overlook it, with out coping with wind, corners, or different out of doors 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 elements, 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 informed Coros that his coaching schedule is deliberate “effectively prematurely” to provide him a transparent concept of the work forward: “I do every part 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 imagined to be enjoyable; it’s imagined 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 monitor to satisfy my objectives.”
After his 2023-2024 base season was disrupted by an Achilles scare, delaying his out of doors season, the Norwegian says he started his base-building (mileage) part on the treadmill significantly later. Because the climate warms up in Norway and his health improves, he’ll transition into his mid-season block, decreasing his quantity and growing his speedwork to enrich his base.
You may learn the complete Coros article and get a behind-the-scenes take a look at Ingebrigtsen’s coaching, right here.