Thanks for the vid. A main point is missing IMO. Always compare yourself to pros in regards to time not distance. If they do 25x400 it means 25x1min. If hobby runners do 25x400 it´s easily 1:40. Do 25x1 min instead
This video came at the exact right time. I've been planning a 5k system based around threshold for a goal race in October. I've always neglected threshold and your ridiculously clear explanation of how it fits into a system has helped me to finally realize it's place. Thank you and please keep this amazing content coming. Current PR: 16:31 downhill 5k in 2008 Recent race: 16:58 on flat, slightly uphill 5k in June 2023 Goal race: break 16 in downhill 5k in October I'll report back in October with my time!
I ran my goal race today. And set a new PR! 16:17! I incorporated single threshold runs twice a week over the summer and did doubles a few times. I suffered from IT issues a month back which may or may not have been related to the increased workload. Probably was. This injury plus another no running related injury slowed me a bit I'm sure. Since having the it issues I've added preventative strength exercises as show by scullion in some of his other videos. I plan on continuing with this model over the winter, adding lots of preventative strength, and aiming for a sub 16 next year.
Had been watching their show on RUclips as well I’d be well happy to have Jacobs consistency never mind his pace. To keep going out and running race after race with that consistency and then working on his final kick which I’ve seen improve compared to last year but also noticed he hasn’t really had any bad injuries which has affected him although that might change when he gets older. Another great video Stephen
I think you nailed it. Trying to maximize time in threshold at a macroscopic time scale (week, month, year). In cycling, that is generally the same in most modern systems too.
Awsome that you mention specificity, as that is something that is often overlooked by people. I am currently training for an ultra and last week I talked for a bit about training. Instead of asking me about physically more relevant metrics (longest run done so far, speed at LT1 etc.), they asked me what kind of speeds I was doing for my VO2max intervals. But I am pretty sure we will rarely hit VO2max intensity and especially not on the flat
June 22, 2023 - Stephen you’re amazing man! I’m an old man going for my first marathon. You’ve inspired me to do better. I took your advice on the slow zone 2 run and managed 30k with no pain or fatigue. I think I get it now LOL. Go slow to go fast 😮
Athur Lydriad...coach of New Zealand who trained world champions at the time...like Peter Snell...used to call it....LSD...Long Slow Distance... We use to run 2h10min .. 2hr 12min marathons back in the 80s on his program....
What you say at 20:35 is my ultimate takeaway from learning about double threshold. I'm not running no 100 mile weeks but I haven't ever focused on threshold running in training. Basically "do more threshold training, but don't go crazy".
It's a philosophy /an approach. Very complete system but we need to know what we are currently doing and adjust toward the program. If you are not running the same events or the same volume of miles either total or % high intensity you can't just pivot and expect results vs injury.
What would you recommend as some event specific sessions for a college xc/distance track runner (6k in xc, 5-10k in track)??? Also, do you think it could be done with one threshold session in the morning running, and one threshold session cross training in the afternoon?
Hey Stephen, great video! I see the Ingebrigtsens are also in St. Moritz at the moment. Do you find them to be approachable/friendly? Or do they keep to themselves?
Very approachable and friendly. To be honest I think what happens as athletes get better then people assume something changes. I’m a big fan of the fam, their hard work, results etc.. but sh*t we’re all just humans and so running fast isn’t everything
i know that you want his answer but 2x10km @tempo pace with 30 min recovery between reps got me a 10K PR. this is a workout i made myself. it's kinda brutal and takes a few days to recover but it works.
Do not do the workout that guy said if ur gonna do consistent tempo work. Best method I’ve found is start by doing 15min straight then 20min then 25 and 30 when u get to 30 rather than upping time up the pace appropriately
You know how people often say 80% should be easy and 20% should be hard; do you think this model pushes this ratio and if so to what? (Sorry for all the questions on this video - i just found it so interesting!)
I would 25-35% of volume is likely above steady state, but not necessarily HARD, it might be fast, but the metabolic cost of running a true thresholds isn’t that high
Lower threshold you’re not pushing and maybe 7-8 word answers to a question would be possible, maybe even more. Anaerobic threshold or 1 hour pace maybe 3-4 word answers
I used to do 3 x 10' tempo run at jack daniels run and 6x 1km tempo twice a week 6 month. Arrive at doing 35' tempo run in one session. Waoo i was down really fast in pace. Red plan of jack daniels. Then i train two month for a mile. In which i used 10x 1minutes hill. I'm 53 years old. In one year from running 5km in 28' to 25' 14". Then 3-4 month only easy run sometimes at maraton pace. But i train always for 1600-5km. I dont do so much km. One month ago started running tempo run again. 2 x 10' tempo run(2km)1'rest One session and 4km tempo 1'rest Then.each 4week i change 2x 12' tempo1' rest Some time doble session 8x400tempo run 30" rest at half maraton -10k pace. Then other session 5x1km half maratonr pace 1'rest. It coulf be one week one session of tempo is off and i do 10x200 hill. 5-6 month then i go spedific to 1mile training. Good video. Is imposible to do than kind of training for a worker not a professional runner. Thank u
What I'm very clear Is that much tempo runs It get u Better. Better and Better. Each tree weeks tuo see u can run- a Little faster. Of First you do tempo at 5:20 at Heart rate 165-169 then Is done at 160-165. Time to run- a Little faster.
Long runs with a slighlty above marathon pace. 3-4km warm up, then 8/10/12/and so on a bit faster than race pace, then 2-3km cool down. Go like this making your runs gradualy longer up till 30-35km run. Important is to still feel strong and able to run after the training.
I have the same question. Suppose the mileage and aerobic capacity is already in a good place, i think now you want to get familiar with your goal marathon race pace. I use the longruns on Sunday for this, by turning them into progressive longruns ending the last 5K at a slightly higher then marathon pace. But still curious for any other suggestion!
@@mikes5764 I guess there is already plenty of examples in the channel. Indentify the area you need to improve the most and do that type of traing in 3-4 weeks block. It may be strenght, speed, endurance.
if you are fading at 37km in the marathon my first question would be...have you had 100-120g carbs per hour? and have you trained your gut to handle this much fuel?
@@PoetWithPace Runners are notoriously bad at getting enough carbs. In an event of this length you are somewhere between LT1 and LT2, so burning carbs and some fat, and at this pace you are going to run out of carbs between an hour and 2 hours. So you want to get your 200g of carbs in, and run at a pace that sees you run out of fuel just after the end. There is also heat which can be a factor, especially for a larger runner. You can reduce your carb needs by increasing Vt1, via lots of zone 2. Might also be worth trying long runs in zone 2 but with threshold intervals in the last half hour
the most important thing to learn from team ingebritsen is we all need a gjert to shout at us once in a while
Thanks for the vid. A main point is missing IMO. Always compare yourself to pros in regards to time not distance. If they do 25x400 it means 25x1min. If hobby runners do 25x400 it´s easily 1:40. Do 25x1 min instead
#metoo
That's why I do 25x300m.
I went from 5-7 hard miles a week to 30 threshold miles (95-100 total weekly) and in 4 weeks of this plan I dropped from 16:02 5k Pr to 15:51 PR
This video came at the exact right time. I've been planning a 5k system based around threshold for a goal race in October. I've always neglected threshold and your ridiculously clear explanation of how it fits into a system has helped me to finally realize it's place.
Thank you and please keep this amazing content coming.
Current PR: 16:31 downhill 5k in 2008
Recent race: 16:58 on flat, slightly uphill 5k in June 2023
Goal race: break 16 in downhill 5k in October
I'll report back in October with my time!
PLEASE KEEP US POSTED!!!
I ran my goal race today. And set a new PR! 16:17!
I incorporated single threshold runs twice a week over the summer and did doubles a few times. I suffered from IT issues a month back which may or may not have been related to the increased workload. Probably was.
This injury plus another no running related injury slowed me a bit I'm sure.
Since having the it issues I've added preventative strength exercises as show by scullion in some of his other videos. I plan on continuing with this model over the winter, adding lots of preventative strength, and aiming for a sub 16 next year.
I wondered where that video went, haha. Thanks for the reupload
same for me, I was sure I sow a notification about this, but no video :)))
I remember I was watching a video about them and today I thought that maybe it was a dream
superb topic. Jacob Ingebrigtsen is my favourite athlete. He always brings up loads of energy on the track.
Had been watching their show on RUclips as well I’d be well happy to have Jacobs consistency never mind his pace. To keep going out and running race after race with that consistency and then working on his final kick which I’ve seen improve compared to last year but also noticed he hasn’t really had any bad injuries which has affected him although that might change when he gets older. Another great video Stephen
I think you nailed it. Trying to maximize time in threshold at a macroscopic time scale (week, month, year). In cycling, that is generally the same in most modern systems too.
thank you, these words help my understanding
Awsome that you mention specificity, as that is something that is often overlooked by people. I am currently training for an ultra and last week I talked for a bit about training. Instead of asking me about physically more relevant metrics (longest run done so far, speed at LT1 etc.), they asked me what kind of speeds I was doing for my VO2max intervals. But I am pretty sure we will rarely hit VO2max intensity and especially not on the flat
That's really insightful. Thanks!
Really good video. Thanks for sharing.
Very well done! Thank you!
exactly the video i needed to find - starting my build up to using this system, definitely gonna use these tips to help me out
June 22, 2023 - Stephen you’re amazing man! I’m an old man going for my first marathon. You’ve inspired me to do better. I took your advice on the slow zone 2 run and managed 30k with no pain or fatigue. I think I get it now LOL. Go slow to go fast 😮
Athur Lydriad...coach of New Zealand who trained world champions at the time...like Peter Snell...used to call it....LSD...Long Slow Distance...
We use to run 2h10min ..
2hr 12min marathons back in the 80s on his program....
Love this!
Love you video❤️🙏🙏🙏
I would love a video on how to recover (stretch, massage, rest etc) and nutrition if approaching this model - like if you did an example day?
What you say at 20:35 is my ultimate takeaway from learning about double threshold. I'm not running no 100 mile weeks but I haven't ever focused on threshold running in training. Basically "do more threshold training, but don't go crazy".
Fantastic content
The background has the colours of the irish flag... coincidence? Great video Stephen
It's a philosophy /an approach. Very complete system but we need to know what we are currently doing and adjust toward the program. If you are not running the same events or the same volume of miles either total or % high intensity you can't just pivot and expect results vs injury.
pure gold
Nice!
Super ❤
What would you recommend as some event specific sessions for a college xc/distance track runner (6k in xc, 5-10k in track)???
Also, do you think it could be done with one threshold session in the morning running, and one threshold session cross training in the afternoon?
Any good ideas for a half marathon?
Hey Stephen, great video! I see the Ingebrigtsens are also in St. Moritz at the moment. Do you find them to be approachable/friendly? Or do they keep to themselves?
Very approachable and friendly. To be honest I think what happens as athletes get better then people assume something changes. I’m a big fan of the fam, their hard work, results etc.. but sh*t we’re all just humans and so running fast isn’t everything
Gold
Thank you for your video! How and when do you use tempo runs? What do you think about tempo runs?
i know that you want his answer but 2x10km @tempo pace with 30 min recovery between reps got me a 10K PR. this is a workout i made myself. it's kinda brutal and takes a few days to recover but it works.
Do not do the workout that guy said if ur gonna do consistent tempo work. Best method I’ve found is start by doing 15min straight then 20min then 25 and 30 when u get to 30 rather than upping time up the pace appropriately
You know how people often say 80% should be easy and 20% should be hard; do you think this model pushes this ratio and if so to what? (Sorry for all the questions on this video - i just found it so interesting!)
I would 25-35% of volume is likely above steady state, but not necessarily HARD, it might be fast, but the metabolic cost of running a true thresholds isn’t that high
How do we measure threshold if we don’t have a lactate monitor?
Lower threshold you’re not pushing and maybe 7-8 word answers to a question would be possible, maybe even more. Anaerobic threshold or 1 hour pace maybe 3-4 word answers
I used to do 3 x 10' tempo run at jack daniels run and 6x 1km tempo twice a week 6 month.
Arrive at doing 35' tempo run in one session. Waoo i was down really fast in pace. Red plan of jack daniels. Then i train two month for a mile. In which i used 10x 1minutes hill.
I'm 53 years old. In one year from running 5km in 28' to 25' 14".
Then 3-4 month only easy run sometimes at maraton pace. But i train always for 1600-5km.
I dont do so much km. One month ago started running tempo run again. 2 x 10' tempo run(2km)1'rest
One session and 4km tempo 1'rest
Then.each 4week i change 2x 12' tempo1' rest
Some time doble session 8x400tempo run 30" rest at half maraton -10k pace. Then other session 5x1km half maratonr pace 1'rest.
It coulf be one week one session of tempo is off and i do 10x200 hill.
5-6 month then i go spedific to 1mile training.
Good video. Is imposible to do than kind of training for a worker not a professional runner. Thank u
What I'm very clear Is that much tempo runs It get u Better. Better and Better. Each tree weeks tuo see u can run- a Little faster. Of First you do tempo at 5:20 at Heart rate 165-169 then Is done at 160-165.
Time to run- a Little faster.
Before this watched for 1-2 minutes, then suddenly "Video is Not Available" kind of.
Any suggestions for the specific session for marathon
50X100KM @THRESHOLD WITH 1 SEC REST
jokes
Long runs with a slighlty above marathon pace. 3-4km warm up, then 8/10/12/and so on a bit faster than race pace, then 2-3km cool down. Go like this making your runs gradualy longer up till 30-35km run. Important is to still feel strong and able to run after the training.
I have the same question. Suppose the mileage and aerobic capacity is already in a good place, i think now you want to get familiar with your goal marathon race pace. I use the longruns on Sunday for this, by turning them into progressive longruns ending the last 5K at a slightly higher then marathon pace. But still curious for any other suggestion!
@@mikes5764 I guess there is already plenty of examples in the channel. Indentify the area you need to improve the most and do that type of traing in 3-4 weeks block. It may be strenght, speed, endurance.
@@ImprezowyKotek Thx! In my case that would be strength then. Totally unexplored aera 😏.
Does anyone know what 2,5 mm means on that model?
should be mmol of lactate
@@ryanmiskin8925 gotcha, thank you!
w vid
4:23 Ofcourse I wanna fuxking learn something😆
Did you?
Interesting that the model never really has an easy/off day at all? Even the Kenyans often have a day off or a day with very little volume?
It is easy for them……if you take 70% of their “mile” it ends up being a fast pace (to us). When it’s actually an easy pace for them.
if you are fading at 37km in the marathon my first question would be...have you had 100-120g carbs per hour? and have you trained your gut to handle this much fuel?
Most, not all, fading at this distance have started too fast for their fitness level.
@@PoetWithPace Runners are notoriously bad at getting enough carbs. In an event of this length you are somewhere between LT1 and LT2, so burning carbs and some fat, and at this pace you are going to run out of carbs between an hour and 2 hours. So you want to get your 200g of carbs in, and run at a pace that sees you run out of fuel just after the end. There is also heat which can be a factor, especially for a larger runner. You can reduce your carb needs by increasing Vt1, via lots of zone 2. Might also be worth trying long runs in zone 2 but with threshold intervals in the last half hour
@@bobbrian6526 good points, thank you for sharing.
🤩 *PromoSM*
Specificity
What about the doping allegations?
What doping aligations?
@@mr.mastermine7083 Ingebrigtsen brothers were suspected by IAAF for doping. Also their dad had ties with WADA.
@@cristian-adrianfrasineanu9855 since when, never heard of that before
@@cristian-adrianfrasineanu9855 Wasnt that over 5 years ago now?
@@cristian-adrianfrasineanu9855 This is pure nonsese, and completely illegal and false accusations!
doppers sucks asthma hero
Talking in circles. Use an outline next time.