Workout for 5km, 10km according to world record holder Ingebrigtsen

Olympic and world champion Jakob Ingebrigtsen shares a challenging yet effective workout that helps runners build the fitness and speed foundation for 5km and 10km races.

After suffering an Achilles injury last year, Ingebrigtsen revealed he is working on his fitness as he sets his sights on the 2024 season. The workout is a key part of the Norwegian runner's training regime and is the foundation for building speed and fitness for 5km or 10km races.

Jakob Ingebrigtsen finishes the 1,500m final at the Diamond League event in Silesian, Poland on July 16, 2023. Photo: Reuters — Jakob Ingebrigtsen finishes the 1,500m final at the Diamond League event in Silesian, Poland on July 16, 2023. Photo: *Reuters*

The workout consists of: Two sets of 12x400m, for a total of 24 reps, with 30 seconds rest between each rep, at a pace corresponding to your target race pace. Rest three minutes between the first and second sets.

To prepare the body for the workout, runners start by warming up for 10 to 20 minutes, then speed up for short periods to prepare the body for the intensity of the workout ahead. After completing the workout, finish by relaxing and stretching for 10 to 20 minutes to aid recovery.

According to Ingebrigtsen, such a session is a valuable tool to help you feel more comfortable at your race pace during training for both the 5K and 10K. The Norwegian athlete stresses the importance of matching intensity with target pace for optimal results.

The workout is strategically designed to stress the body without causing excessive fatigue, allowing runners to maintain pace and effort throughout the session.

Ingebrigtsen admits the workouts may seem tough, but they're great for any runner. The Norwegian record holder also offers some tips to help you conquer them.

Start Slow: If you're new to this exercise, start with fewer reps and shorter rest periods to gradually build up your endurance and speed.

Focus on speed: Aim to hit your desired speed at the beginning of your workout and maintain that speed consistently throughout your workout. Avoid the temptation to increase your speed with each rep.

Adapt and progress: Over time, gradually increase the number of reps and speed to challenge yourself.

Regardless of your experience level, Ingebrigtsen believes this type of training can benefit anyone who wants to run faster.

“It’s a simulation of race pace,” the Norwegian says. “By breaking up a 10K into manageable reps, runners can simulate race conditions and improve their ability to maintain that pace over longer distances.”

While this may not be a major workout each week, Ingebrigtsen describes the workouts as “smart” because they stress the body without causing too much fatigue. “Because of the short rest periods, you haven’t had enough rest to recover, but you still have enough time to maintain your pace and effort,” he explains.

If 24 400m reps seems like too much, or running a 10K or half marathon isn't your goal, Ingebrigtsen recommends breaking the workout into shorter reps while keeping the rest the same.

Ingebrigtsen, born in 2000 in Sandnes, Rogaland, Norway, won the 1,500m gold medal at the 2021 Tokyo Olympics in a time of 3:28.32 to set an Olympic and European record. The Norwegian runner also won two gold medals in the 1,500m and 5,000m at the 2018 European Championships, holding the world records in the 1,500m and 2,000m indoors.

Ingebrigtsen had a near-perfect 2023 season, setting several world and European middle-distance records. He broke the world record for the 2,000m at the Brussels Diamond League in 4:43.13, the two-mile in Paris in 7:54.10. Ingebrigtsen also set European records for the 1,500m in Poland in 3:27.14, the mile in Oregon in 3:43.73 and the 3,000m in Oregon in 7:23.63. At the 2023 World Athletics Championships in Budapest, the 23-year-old defended his 5,000m title, but only won silver in the 1,500m behind Britain's Josh Kerr.

Hong Duy

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