Olympic and world champion Jakob Ingebrigtsen shares challenging but effective exercises, helping runners build a foundation of fitness and speed for 5km and 10km races.
After a heel injury last year, Ingebrigtsen revealed he is strengthening his fitness as he sets his sights on the 2024 season. This exercise is an important part of the Norwegian runner's training regimen and is the foundation to build on. Build speed and fitness for 5km or 10km races.
Jakob Ingebrigtsen finishes in the 1.500m final at the Diamond League event in Silesian, Poland on July 16, 7. Image: Reuters
Exercises include: Two 12x400m sets, for a total of 24 reps, with 30 seconds of 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 in short bursts to prepare the body for the intensity of the workout ahead. After completing the exercise, finish by relaxing and stretching for 10 to 20 minutes to aid recovery.
According to Ingebrigtsen, such sessions are a valuable tool to help you feel more comfortable with race pace during training for both 5km and 10km distances. The Norwegian athlete emphasizes the importance of combining intensity with target speed to achieve optimal results.
The workout is strategically designed to stress the body without causing excessive fatigue, allowing runners to maintain pace and effort throughout the workout.
Ingebrigtsen admits the exercises may seem difficult, but will be great for any runner. The Norwegian record holder also gives some advice to help you conquer it.
Slow start: If you're new to this exercise, start with fewer reps and shorter rest periods to gradually build endurance and speed.
Focus on speed: Aim to achieve the desired speed at the beginning of the workout and maintain that speed consistently throughout the workout. Avoid the temptation to increase speed with each rep.
Adaptation and progress: Over time, gradually increase reps and speed to challenge yourself.
Regardless of your experience level, Ingebrigtsen believes such training can benefit anyone who wants to run faster.
“It is a race speed simulation,” the Norwegian athlete expressed. “By breaking the 10km distance 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 staple every week, Ingebrigtsen describes the workouts as “smart” because they stress the body without causing too much fatigue. “Because the rest period is short, you still don't have enough rest to recover but still have enough time to maintain your speed and effort,” he explains.
If 24 reps of a 400m run seems too much, or running a 10km or half marathon isn't the 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 with a time of 3 minutes 28 seconds 32 to set an Olympic and European record. The Norwegian runner also won two gold medals in the 1.500m and 5.000m events at the 2018 European Championships, holding world records in the 1.500m and 2.000m indoor distances.
Ingebrigtsen had a near-perfect 2023 season, setting many world and European records at middle distances. He broke the 2.000m world record at the Brussels Diamond League with 4 minutes 43 seconds, the two mile record in Paris with 13 minutes 7 seconds. Ingebrigtsen also set a European record for the 54m distance in Ba Lan with 10 minutes 1.500 seconds 3, a mile in Oregon with 27 minutes 14 seconds 3 and 43 m in Oregon with 73 minutes 3.000 seconds 7. At the 23 World Championships in Budapest, the 63-year-old athlete defended the men's 2023m title, but only won silver in the 23m after England's Josh Kerr.
Hong Duy
