Ingebrigtsen Intervals: 5 Science-Backed Strategies for Unstoppable Running Success

Photo of author
Written By Matthew Brunken

Lorem ipsum dolor sit amet consectetur pulvinar ligula augue quis venenatis. 

Ingebrigtsen intervals are a popular training method used by the renowned Norwegian Ingebrigtsen brothers, who have achieved significant success in the world of endurance running. This approach to training focuses on high-intensity interval training and is recognized for propelling the brothers to the top of their sport. Intervals, threshold training, and lactate dynamics are key components of this method that have caught the attention of runners and coaches alike.

The Ingebrigtsen family has a strong running philosophy that emphasizes the importance of intensity and pace in their training regime. Incorporating specific interval techniques and incorporating sufficient recovery time in their schedule allows them to maintain a high level of performance while minimizing the risk of injury. Nutrition also plays a significant role in the success of their training program, which is tailored to meet their individual needs and goals.

Key Takeaways

  • Ingebrigtsen intervals focus on high-intensity training and involve techniques like threshold training and lactate dynamics.
  • The Ingebrigtsen brothers’ training philosophy emphasizes the importance of intensity, pace, and recovery in achieving top performance.
  • Their success is also attributed to the individualized approach to nutrition, which is tailored to meet the athletes’ specific needs and goals.

Meet the Ingebrigtsens

The Ingebrigtsen brothers, Jakob, Filip, and Henrik, have been making waves in the world of middle-distance running. Hailing from Norway, they have become a dominating force on the track, catching the attention of fans and competitors alike. As part of Team Ingebrigtsen, they are trained by their father, Gjert, who has created a unique and effective training program that includes the now-famous Ingebrigtsen intervals.

Jakob is the youngest of the three and has already achieved numerous records and titles in his short career. Despite being a teenager, he is already rated as one of the best middle-distance runners in the world, thanks to his strict regimen and dedication to the sport. His older brothers, Filip and Henrik, also have impressive track records of their own, with Filip being a European champion and Henrik holding the 3,000-meter national record.

What sets Team Ingebrigtsen apart from other groups of elite runners is their unconventional approach to training. Under Gjert’s guidance, they focus on double threshold sessions twice a week, with varying lactate levels and session intensities. This method pushes the athletes to their limits, making them stronger and more resilient competitors.

We admire the Ingebrigtsen brothers not just for their incredible athletic achievements but also for their commitment to the sport and their unwavering dedication to pushing themselves to new heights. As we continue to follow their journey, we can’t help but wonder: what new records and accomplishments will they bring to the world of running?

Running Philosophy of Ingebrigtsen Intervals

In our approach to running, we strongly value the importance of a well-rounded training program that incorporates various elements of the Norwegian Model, Fartlek, Mihaly Igloi, and heart rate monitoring. Combined, these components produce a balanced and effective training regimen that can lead to impressive achievements in endurance running.

At the core of our philosophy is the Norwegian Model, which emphasizes the importance of consistent lactate monitoring. This helps ensure proper pacing during training sessions and facilitates optimal response to training efforts. We’ve found that lactate levels around 3.0 mmol or lower are typically ideal, although some elite Kenyan runners reach levels as low as 2.0 mmol during threshold intervals.

We also implement elements of Fartlek training in our schedules, with its combination of continuous running and interval sessions at varying intensities and distances. By integrating Fartlek into our programs, we allow runners to improve their cardiovascular capacity, build strength, and develop both aerobic and anaerobic systems.

Our training approach is also influenced by the methodologies of Mihaly Igloi, a renowned Hungarian coach known for his emphasis on high-intensity interval workouts and technique development. By incorporating these intensities into our routines, we help our athletes develop efficiency and resilience in their running form.

Lastly, we believe in using heart rate monitoring to guide our training. Heart rate zones allow us to assess and adapt to individual responses, enabling the customization of training intensity and the identification of potential overtraining risks.

In summary, our running philosophy focuses on a combination of proven methods while prioritizing individual athletes’ needs and responses. We trust that this approach leads to not only physical improvements but also fosters a deeper understanding and appreciation for the diverse aspects of the sport.

Training Regime

At the heart of the Ingebrigtsen brothers’ training lies the innovative Norwegian Double Threshold method, which emphasizes optimizing athletes’ performance by pushing their anaerobic threshold. This system has produced remarkable results for many Norwegian athletes on the international stage by incorporating specific workouts and monitoring lactate levels.

We believe that consistency and long-term development are essential in achieving success in sports. Our proposed schedule for Ingebrigtsen intervals covers every day of the week, ensuring a well-rounded and comprehensive approach to endurance training.

On Mondays, we recommend starting the week with an easy run to recover from the weekend’s activities and prepare the body for more intense training sessions in the days to come. Tuesdays and Thursdays are dedicated to double-threshold training, which is key to building enormous aerobic capacity. These sessions can include workouts such as five sets of 6-minute runs with lactate levels below 2mmol or 10-12 sets of 1000-meter runs with lactate levels below 3.5mmol.

Wednesdays and Fridays are intended for easy runs to help promote recovery and maintain base cardiovascular conditioning. These runs should be at a comfortable pace, around 3 minutes and 45-50 seconds per kilometer, for a total of 10 kilometers on each day. Saturdays are ideal for longer workouts that challenge endurance, while Sundays offer an opportunity for complete rest or optional cross-training activities to maintain overall fitness.

This holistic approach ensures that the Ingebrigtsen intervals address the various aspects of athletic development, such as endurance, strength, and aerobic capacity. By incorporating the Norwegian Double Threshold into our training regime, we aim to deliver a comprehensive and effective plan for athletes looking to push their limits and achieve their goals.

Intensity and Pace

In the world of running, understanding the right intensity and pace is essential for achieving optimal performance. One training approach that emphasizes these aspects is the Ingebrigtsen intervals, designed by the renowned Norwegian running family. This method incorporates Norwegian Double Threshold sessions as a key component of their athletic success.

The primary objective of these interval sessions is to maintain a consistent and calculated intensity throughout the training routine. For instance, if an athlete has a 1500m personal best of 3:45, we aim to identify their ideal training paces and intensities specific to their individual capabilities. This ensures that they are pushing their limits without risking overtraining or injury.

To determine ideal paces and intensities, we may utilize a Running Pace Calculator to help us gauge the appropriate speed for each training segment. This tool generates insights by taking into consideration time, distance, and desired pace, allowing us to fine-tune our training programs accordingly.

For an Ingebrigtsen-style interval session, we typically set two different paces: one for the LT (Lactate Threshold) and the other for the threshold intensity. Maintaining these paces requires discipline, as it’s crucial not to exceed them in order to remain in the desired training zones. This approach ensures we maximize our aerobic capacity and overall endurance without overstressing our bodies.

Ingridigsten’s workouts may vary between track sessions and longer road runs, with the focus on maintaining those calculated pace zones. For example, an athlete’s 10K pace will be different from their 1500m pace, making it important to adjust training sessions accordingly to target the specific race they are preparing for.

By employing Ingebrigtsen interval sessions in our training plans, we stand to benefit from a thoughtful, well-structured, and effective method of improving our running performance. The varying paces, intensity levels, and carefully planned intervals all play a significant role in taking our athletic abilities to new heights.

Threshold Training

Threshold training is a crucial aspect of an endurance athlete’s regimen, designed to improve aerobic capacity. By focusing on threshold pace during training sessions, runners can enhance their performance in various race distances, from 1500m to a marathon.

Traditional threshold training utilizes continuous runs at a specific intensity level, close to an athlete’s anaerobic threshold. More recently, however, a technique called double threshold training has gained popularity. Rather than continuous runs, this method incorporates intervals, combining periods of rest with higher volumes at threshold intensity. In doing so, it builds endurance and aerobic capacity more effectively.

Double threshold training works by targeting both the lactate threshold and ventilatory threshold, which are essential markers of endurance performance. This approach optimizes an athlete’s ability to sustain high intensity levels for extended periods without accumulating excessive lactic acid in their bloodstream.

In practice, implementing double threshold training might involve completing sessions of threshold intervals, mixing shorter and longer efforts at the target pace. This type of workout not only enhances physical aptitude but also helps athletes psychologically, as they learn to manage their pacing and effort during races.

We believe that incorporating threshold training and double threshold training into an athlete’s routine can yield significant performance improvements, particularly for those aiming to excel in distance running events. By adopting a knowledgeable and strategic approach to training, runners can unlock their full potential and achieve their endurance goals.

Lactate Dynamics

Lactate plays a crucial role in the performance of endurance athletes, such as those implementing Ingebrigtsen intervals. As a metabolic intermediate and signaling molecule, understanding and managing lactate levels helps enhance an athlete’s training and racing results.

Lactate is produced during anaerobic metabolism, when the body requires energy faster than it can be supplied through aerobic pathways. When produced in moderate amounts, lactate can actually serve as a fuel source through the lactate energy system. However, at high intensities, lactate levels rise, leading to acidification and eventual muscle fatigue.

One of the keys to Ingebrigtsen intervals is monitoring and managing lactate levels during training. Consistent lactate monitoring helps athletes understand the ideal intensity and duration of their workouts. By keeping lactate levels below a specific threshold, such as 3.0 mmol or lower, athletes can optimize their performance and recovery.

In addition, focusing on improving lactate clearance, the body’s ability to remove and utilize lactate, can be beneficial. Athletes can increase their lactate clearance capacity through specific training methods, such as zone 2 cardio, that target the development of mitochondria.

Ultimately, by closely observing lactate dynamics, endurance athletes can tailor their training to optimize performance. Ingebrigtsen intervals emphasize a balance between intensity and volume while keeping lactate levels within a manageable range, preventing acidification, and promoting efficient energy use.

Interval Techniques

We can take inspiration from the Ingebrigtsen brothers’ interval training when applying these methods to our own workouts. Their training regimen combines a variety of interval techniques, adapted to their individual needs, focusing on both threshold pace and recovery.

For interval training, the brothers often complete sessions such as 5 x 6 mins at threshold pace, 10 x 1 km at threshold pace, and 20 x 400m with 30s recovery. Threshold pace is the speed at which an athlete can run for an extended period without fatigue. These workouts are designed to increase endurance and improve overall performance.

When it comes to recovery between intervals, the Ingebrigtsens focus on a 3:1 work-rest ratio at lactate threshold pace. Active recovery, such as a light jog, is considered beneficial during interval workouts. This approach maintains balance between anaerobic stresses and recovery, allowing athletes to maintain their performance throughout the entire session.

Short intervals play a pivotal role in increasing speed, strength, and power. By incorporating shorter, faster bouts of running with periods of recovery, we challenge our anaerobic systems while also ensuring we don’t overdo it.

In summary, when incorporating Ingebrigtsen-inspired interval techniques into our training regimen, we should focus on a blend of threshold-paced intervals, adequate recovery, and short intervals for improved speed and power. Employing these methods can help us make significant strides in our running performance.

Injury and Recovery

As we delve into the Ingebrigtsen intervals, it’s important to also consider injury risk and recovery. These dynamic training sessions involve threshold pace exercises such as 5 x 6 mins or 10 x 1km, which may cause strain on the body if not executed correctly.

To minimize injury risk, we should focus on proper running mechanics. This includes maintaining a relaxed posture, an efficient stride, and proper foot landing. By doing so, we can lessen the impact on joints and muscles, promoting better overall performance during repetition training.

Repetition training inherently comes with risks due to the high volume of exercises. To counterbalance this, we suggest incorporating strength training into your regimen, such as weightlifting and hill sprints. This will help develop stronger muscles, tendons, and ligaments, ultimately reducing the likelihood of injury.

In the unfortunate event of an injury, recovery should be a top priority. Coach Gjert Ingebrigtsen advises runners to shift their goals away from competition and focus on rehabilitation. This approach allows us to come back from setbacks mentally and physically stronger. Recovery methods may include rest, physical therapy, and low-impact cross-training exercises.

By incorporating these strategies and focusing on proper mechanics, we can maximize the benefits of Ingebrigtsen interval training while minimizing injury risks. It’s our responsibility to listen to our bodies and adapt our training for optimal performance and safety.


In the world of athletics, the Ingebrigtsen family has made a significant impact, especially in middle-distance running. Among the siblings, Jakob Ingebrigtsen holds several remarkable achievements. In 2019, Jakob set a new personal best and a U20 European Record in the 1500m, running 3:30.16 at the Lausanne Diamond League for second place. He then went on to set a new national record and U20 European Record in the 5000m with a time of 13:02.03 at the London Diamond League source.

We must also mention Henrik Ingebrigtsen, another accomplished middle-distance runner in the family. Competing mainly in the 1500m, Henrik represented Norway at both the 2012 and 2016 Summer Olympics. His younger brother, Filip Ingebrigtsen, is also an impressive middle-distance runner source.

The Ingebrigtsen brothers’ rigorous training routine includes various methods like the “Norwegian Method,” which consists of double threshold days and lactate meters. This training approach has played a vital role in their success, notably Jakob Ingebrigtsen, who is continuously striving for improvement as evident in his numerous global and continental medals source.

At the 2020 Tokyo Olympics, the youngest Ingebrigtsen brother, Jakob, won the gold medal in the 1500m race. It was a moment of great pride for Norway and the entire Ingebrigtsen family.

In summary, the Ingebrigtsen brothers have achieved significant milestones in their careers, and their dedication to training, combined with their exceptional talent, has led to their success on the world stage.


Incorporating proper nutrition is essential for any athlete, especially when following a rigorous training program like the Ingebrigtsen intervals. We must focus on providing our bodies with the necessary fuel to support energy demands and ensure optimal recovery.

Carbohydrates are our primary source of energy, and we should include them in our meals to aid long runs and high-intensity workouts. Opt for whole grains, fruits, and vegetables, as they offer sustained energy and other valuable nutrients.

Protein consumption is also vital, as it contributes to muscle repair and growth after intense training sessions. We recommend consuming lean protein sources such as chicken, fish, legumes, and dairy products to support proper recovery.

Moreover, it is crucial to stay hydrated throughout the training process. Adequate hydration maintains our body temperature, lubricates joints, and supports optimal performance. Be mindful of water and electrolyte intake before, during, and after workouts.

Lastly, it’s essential to remember that recovery plays a significant role in the Ingebrigtsen training program. By focusing on supplying our bodies with a well-balanced diet, we can support muscle recovery and help prevent injuries.

Frequently Asked Questions

What is the structure of the Norwegian 10 day training cycle?

The Norwegian 10 day training cycle follows a unique schedule designed with a focus on maximizing recovery and performance. Instead of a traditional 7 day week, athletes training under this regime often complete training sessions in a 10 day block. Although we could not find specific details about the Ingebrigtsen’s 10 day training cycle, in general, it could be structured with a mix of easy runs, intervals, double threshold workouts, and other aerobic exercises.

How does double threshold training work?

Double threshold training is a method within the Norwegian training philosophy that focuses on increasing the total volume of threshold work without overtraining. This involves performing two threshold workouts on the same day, separated by several hours, allowing athletes to build endurance without stressing their bodies too much. Improving lactate threshold is key to enhancing an athlete’s performance in middle and long distance races.

What is the Norwegian training method for running?

The Norwegian training method for running is an approach that emphasizes the importance of threshold training, recovery, and avoiding overtraining. It involves structured workouts, double threshold sessions, and specific intensity targets based on an athlete’s lactate threshold levels. This method has proven to be successful with the development of world-class runners such as the Ingebrigtsens.

What are the key principles of Ingebrigtsen 2 mile training?

Ingebrigtsen 2 mile training involves a mix of high-volume intervals, threshold workouts, and easy runs to develop strength and aerobic fitness. One example of their training regimen includes 20-25x400m intervals at 5K-10K pace with short rests. The Ingebrigtsen’s believe that overall threshold intensity, rather than just speed, is crucial for enhancing performance and reducing potential injuries.

How many days a week does Jakob Ingebrigtsen train?

Although we could not find exact information regarding Jakob Ingebrigtsen’s weekly training routine, it is likely that he trains every day, following the Norwegian 10 day training cycle described earlier. His training routine may include a mixture of easy runs, interval sessions, double threshold workouts, and other cross training exercises.

Why does Jakob Ingebrigtsen run on the treadmill so much?

Running on a treadmill can offer benefits in terms of controlled pace, consistent conditions, and reducing the impact on joints. We could not find specific information about Jakob Ingebrigtsen’s treadmill usage, but it is possible that he incorporates treadmill running into his training to help control workout intensity and provide a consistent environment for specific workouts, while also reducing the risk of injury from varying outdoor terrains and weather conditions.

Ingebrigtsen Intervals
2020 Rome Diamond League Rome, Italy September 17,2020 Photo: Giancarlo Colombo@PhotoRun 631-291-3409 www.photorun.NET
Verified by MonsterInsights