I Tried Jakob Ingebrigtsens Toughest Workout

[@Scrypey]

I am a fromer Track athlete. I did it for 6 years and then I stopped. Got drunk every weekend and often in the week. Did cocaine from time to time. Now I live straight edge. Now, 1 year later I am happy with my girflriend, and dedicated my life fully to Sports. I am Running active for 4 months now. 5k pb = 22:03min 10k pb = 49min 21k pb= 2h 15min And more to come! I can tell you That Life is much better with sports. Just find that Motivation to get in the best possible shape physically and mentally and you will feel better than ever! And the best thing I decided to do Is to stop drinking ! Greetings From Germany !

[@deepazure]

6 years of doing tracks and only running a 5K in 22min and having half marathon pb of 2:15. 5K of 22min would put you well below 2hours, around 1:45. You are aware how those numbers don't add up at all right. I call total bullshit on your story homie.

[@Scrypey]

@@deepazure Thank you for your kind words my dear stranger! I have updated stats for you now: I did 5k Last week: 18:58 minutes. 21k i ran at cologne half marathon in 1:38h Did my First ultra marathon march (Pfingstlauf-Ruhrschleife) (6h run) and finished with 47km. (670 vertical meters) I never ran more than 35k in one run! And i can tell you it is possible If you have the Will to suffer. It was a great feeling and my whole body hurt the next day :) End of July I will run my First 9h run! :)

[@Scrypey]

Ah and you just cant compare a 5k time to a 21k time. It is Just a whole different kind of "thing" to run.

[@cliveagate]

Super interesting tutorial that inspired me to have a crack at it today! - As a 72yr old I decided to attempt 2 x 5 x 40secs with jog back rec and 3mins between sets. I managed 137m in 40secs on a moderate 10% incline, which was pleasing. I'll increase the reps until i reach 10 and then find a steeper hill 👍

[@TyrantOfSteel]

I do hill sessions once a week and they are absolutely key to running faster. I usually do 30 minutes continuous whether that's going fast up and slow down, or steady all the way, it all helps. Just keeping it consistent and varied.

[@joelmacinnes2391]

My gosh I thought you said 30 miles continuous 💀

[@TyrantOfSteel]

@@joelmacinnes2391 haha, no thanks, I can barely drive 30 miles 🤣

[@qiyo2812]

They do help a lot. In my workout I do once a week 3 miles of my hill has almost 1600 feet of elevation

[@scal7122]

Are hills better than intervals in your opinion?

[@TyrantOfSteel]

@scal7122 overall probably intervals, really gets me out of my comfort zone.

[@sjwolters8715]

I once read a quote that said "being good every day is better than being great sometimes". And I think that really applies to this training style, pushing hard but not too hard! Also, I just watched this video for entertainment because there are no hills close to me :).

[@cphilipbrown]

Do you know the source of the quote?

[@wale26.]

Well me I watched it for discouragement because I don’t want to deny others the Olympic medals.

[@poornodaypoornoday8201]

Hi Goran, you make some of the best videos for runners, keep posting them, support from INDIA

[@goranwinblad]

Hey! Makes me very happy to hear 😁 thanks for watching and your nice comment!

[@poornodaypoornoday8201]

@@goranwinblad ❤️

[@Ak-ig8os]

I am your another viewer from India

[@aojha74]

Jakob, warlhom, blummenfelt, Gustav iden ,Casper , Norwegian 🇳🇴 runners and triathletes are doing amazing 💯. Really inspiring.

[@goranwinblad]

Yeah they for sure are!

[@JD-uk3vc]

Norway, the DDR of the nordics.

[@fantaskito4932]

Jacob

[@terjefevag2455]

@@JD-uk3vc lol, u think so? :)

[@JD-uk3vc]

@@terjefevag2455 I really do. Having a system where it is pretty much safe to use doping until you are 18 combined with shady use of different medical substances to gain favors and then the collective Norwegian mentality to pretty much cover up and excuse known doping cases like Johaug. Heck, take a look at Bjorgen, the national icon of Norway and her body transformation from a junior until she ended her career. You have to be blind or wear very pink glasses to believe she was natural.

[@ThePit0007]

your pedagogic skills are really impressive, thanks so much!

[@goranwinblad]

Thank you 😊

[@Jon-jy8dy]

thank you for making this video! I do running workouts on hilly tracks and I can definitely tell that it does improve your endurance and strength, as long as you are not blowing out every run. Keeping these hard workouts at a 10-20% of your weekly volume sounds just about right!

[@AsaBjorkbacka]

Toppen! Grattis till ditt pris också!!!

[@skorecskorec]

Consistency is the key. (Applicable also in bunch of other life situations... :) ) Thank you!

[@TheFODRunner]

Brilliant workout! Loved the video as well 👏 really good quality!

[@goranwinblad]

Yeah for sure a great workout! Thanks Andy glad to hear you liked the video 😊

[@yerbolatomirzakov1346]

Thanks Goran. Nice perspective on the workout. Surely will try to add. Agree on consistency, consistency is the key

[@ericbeall7675]

Good to hear the twins are starting to get better sleep. I know the feeling I have a 1 and a half year old. A year ago I was 300 lbs (136 kg) (fat American I know)and decided to take up running, I’ve lost 130 lbs (59 kg)in my running journey. I can run a 5k in 25 mins which is pretty good for the short time I’ve been working towards getting better at running. I’m going to definitely use a variation on this work out to try and help me get better.

[@jagboriskogen5061]

Nice work 👍

[@ericbeall7675]

@@jagboriskogen5061 thank you!

[@goranwinblad]

Cool to hear thanks for sharing and congrats on getting into running!

[@ericbeall7675]

@@goranwinblad Thanks, running has helped me in so many aspects of my life, both mentally and physically.

[@adamleckius2253]

Fantastic work!! Always so inspiring to hear, in one way a journey such as yours is definitely a lot more impressive than people who might be at faster times but without the weight challenge! Big Kudos and keep on running

[@ArthurC1986]

Congrats on your twin!!! Great video by the way, thank you very much.

[@goranwinblad]

Thank you!! 😊

[@sheva_sd]

Hi Goran. Im a runner from San Diego California. Thanks for sharing, I’ll try it this Saturday. I spent 3 weeks in Norway last summer and ran pretty much every day and ended my trip with Tromso half marathon. Such a great country for running. My favorite ones were in Voss by the lake, in Fjaerland by fjord, Alesund- I actually found a track there and did a personal 5k pb there 😂 now preparing for Boston marathon in April 😅 Let me know if you cone to san diego, maybe we can get a run together 👍

[@curtbentley]

I've been doing these sessions weekly, almost exactly what you did...excepted I've maxed out on 10 reps so far. I might run them a bit too hard, but I think they do so much good! Nice video!

[@goranwinblad]

Ok cool to hear!

[@lulal1388]

Please more ingebrigtsen content, i love it!!

[@Jaigarful]

Speed workouts, I'm starting to integrate them back into my running. Planning on running my first marathon in the spring. I'd like to comfortably hold a 10 min mile pace (my best half on a hilly course was around 8:46 a mile), but I have had an issue with speed workouts and my knees bothering me. Moving them to hills may be the best solution.

[@goranwinblad]

Sounds like a good idea, good luck with your training!

[@mindcache5650]

Inside the Gym, I use the elliptical and crank it up to the highest percentage of 25 and do 8 x 3 minutes . Then in the pool I swim freestyle of 10 x 2 minutes. With both I’m using 85% of musculature. Followed by all- body weight training with very short breaks of seconds between sets.

[@kevinking1750]

Great video! ... I run 4 miles on a challenging hilly trail. I've been pushing it too hard, lots of soreness. Jakob Ingebrigsten technique has convinced me to try running slower and smarter to avoid lactic burnout.

[@daleh1234]

Yes siree, Göran, why not get the best bang for your krone?! When you're an old guy (age 77) non-competitive runner like me, avoiding over-use injuries is the highest of all training priorities. This means that I make adequate recovery time an essential part of my weekly regimen. Overall I workout 6x days/week - 3x days running - 3x days weight training - 1x day complete rest. (I do some stretching and joint mobilization/body weight exercises every day.) So since I run only three times/week I naturally want to get the best bang for my buck. So to optimize the benefits I do HIIT sprint intervals on a pretty steep hill. It's like the hill is my coach in that the grade spurs my effort, tempers my pace and demands good form as you point out in this video. Take it from me...time marches on for all of us! When we're still in the early and middle decades of our life it is pretty much impossible to imagine that one day we will be 6o+ or 70+ or 80+. But clearly, no matter who we may be, if we keep accumulating birthdays one day it will no longer require a vivid imagine to look in the mirror and see an elder athlete. 😃 And at that stage of life may I suggest that which we will rejoice most or that which we will regret most is how wisely or unwisely we have trained when we were still in our younger decades... especially regards how well we have maintained our "joint health". In my own circle I know several guys who are my chronological peers or younger, but who don't training much if at all because of joint damage injuries resulting, alas, from "lifting heavy" at the gym or from pounding their joints to dust running endless miles on hard pavement. If we want to live a high quality life our whole life I strongly recommend that we see our life as a long run best enjoyed in short, intense intervals with plenty of rest and recovery time in between. This approach can't not guarantee success, but it certainly can increase the probability. And oh yes, Göran, please enjoy your darling little children while you can. Like my own they will soon enough be adults who never call you. 😀

[@edgodber1870]

Hi Goran done this session several times, one of my favourite sessions, thanks for the inspiration, keep making great video's 🏃

[@RD-yv4cc]

Now i know why my body defaults to 1% incline on the treadmill as this feels much less impact on my knees. Great vid!

[@donnawilliams1825]

I really appreciate the informative video brother. Keep up the great work ethic 👑. #GodspeedCoach!

[@goranwinblad]

Thank you! Will do!

[@unicycle2993]

I'm glad the babies are sleeping a bit better. Great video. 👍

[@goranwinblad]

Us too 😀 Thanks 😊

[@yesno9374]

This session is a tough one - especially if you suddenly go to 2x10x200m. I've been doing this workout weekly and I started with 1 set of 10, then 2x6, then 2x7...etc Took me months to build up to 2x10 of quality reps.

[@chrisward7582]

Great video as always :) I’ve always passed on to potential runners, worried about impact, that running up hill is better for you. Thanks for confirming my hunch 👍

[@zavierik4165]

Best running yt channel! Love from Malaysia

[@goranwinblad]

Thanks 😊

[@Matoakas]

That's a good tip actually for any athlete. Especially on the 'bad' days. The sooner you start, the sooner you're done with the workout.

[@birkknut276]

Great video. I started doing a similar but less intense version of this when i started developing Periosteitis after increasing my mileage quite drastically. Didn't know exactly how the Ingebrigtsens did this, but i ended up doing something similar nevertheless. I run a steeper and shorter hill and instead of running back down, i walk. I did it everyday for a week instead of running on flat ground, and the periosteitis is pretty much gone now. Running uphill is much lighter impact on the legs, you naturally land more on the front foot when running uphill, and it is just as good for cardio, and gives an extra spring in the step. I'll continue to alternate between flat and uphill runs. Shoutout from Norway!

[@fultor7846]

Thanks!

[@goranwinblad]

Thank you for your support of the channel means a lot!

[@leolevy2558]

Congratulations on the twins!!

[@goranwinblad]

Thank you so much 😀

[@adamleckius2253]

11:27 that rainbow though 😍 vackert! Great video! :)

[@goranwinblad]

Yeah that was a nice view to have jogging down the hill 😃Thank you!! 😊

[@christianlogan161]

He doesn't just swing his leg. He moves his leg up and down, bending it at the back, not carrying the momentum through and keeping his heel to the ground (heel to the ground being one of the most important bits). This means that you actually stretch the muscle instead of throwing your leg back and forth.

[@Talisk3r]

Great video!

[@ziskablyat8451]

I think your hill is too steep. The ingebrigtsens don't spend 40 seconds/200m, but closer to 33/32. I think you'd be able to run 40sec 200 meters in the right hill

[@steve24550]

Love your videos ! Thanks for sharing. Greetings from Australia 🇦🇺.

[@goranwinblad]

Thanks Steve, glad you like them!

[@imperatormouse2735]

Every uphill sprint is also a great training for your will muscle. At least, I hate it and I am always nervous before such a training but afterwards its is priceless and the stress on the body is not as high as you would experience in a constant run over an hour or so.

[@belairbeats4896]

I would say it is almost a strength Workout -> time under tension is 40s alike bodybuilding. And the incline makes it more difficult on the muscles because you have to fight gravity more. Same effort takes more reps on flat terrain. Since this is a low rep / high effort Training it makes sense that it is up hill

[@juliabobbin4165]

Fantastic video! And I’m watching this in 2024 after witnessing Jakob getting the gold at the Olympics! He was insanely good!

[@GroomsJk]

Excellent analysis.

[@lindsaywilliams6918]

Awesome video!

[@felix5968]

I just started working on my running. It's funny to me that Ingebrigtsen's cooldown is faster than my all-out pace.

[@thomascoates51]

Great Video !!!

[@kimlindblom6964]

How much rest do you take for each? I usually let my heart rate get down to a specific level before next rep. Results in longer rest towards the end of the session. Not sure what's best...

[@goranwinblad]

Directly after finishing the interval I jog down in a pace that feels easy and then start at the next one when i reach the bottom of the hill, from my understanding this is the way the Ingebrigtsen runs these intervals as well.

[@Cicadawee]

Nice input. Love your work.

[@randyevermore9323]

That hill actually doesn't look that steep, but maybe the camera angles are deceiving. From videos I've seen of Coe's training, he ran hill repeats on much steeper hills. But then he was much faster over 400m/800m than Jakob and much slower over 5,000m. So Coe's focus was more on quality than volume.

[@jperaltnaranjo]

Hi Of all the channels talking about the running issue this seems the more sincere

[@johnogaage]

Hi Göran. Tak for gode og inspirende videoer👍🏃 Jeg har lyttet til Kristian Ulriksen, som ved meget om Ingebrigtsen træningen, som skulle være meget inspireret af Marius Bakken. Kristian fortæller om deres træningsmetoder i podcasten: I det lange løb og i: Inside running podcast. Meget interessant, du skulle lytte hvis du har lyst

[@nluckz]

dude, theres a rainbow in your background. theres plenty of parking, the streets are clean and people looks happy. don't care much for jakob and his shenanigans your country/town looks amazing, you live a good life. keep it up

[@goranwinblad]

haha yeah we are lucky here in Norway!

[@cassgilly6900]

Super awesome !!

[@andrerangel5256]

Just got back from my pb in the 5k, 25min. Nice to see some one using the same pace as a warm-up lol kkkkkkk

[@goranwinblad]

Congrats on the pb!

[@Nextman916]

Shoulda done Kerr’s workout

[@morgankanu1582]

Jakob is built different!

[@goranwinblad]

Yep he is probably built in a great way for running but also a product of many years of smart and dedicated training.

[@jennylindblom2146]

Intressant!

[@nathanvandendungen4450]

Thanks for explaining the workout. I’ve always preferred training hills and the lower injury risk is probably why. Seems my track workouts always cause problems but couldn’t figure it out before.

[@goranwinblad]

Thanks for watching! Yeah running fast on the track is pretty tough for your body but of course needed if that's where you are going to compete, from my understanding Ingebrigtsen does more tough workouts on the track closer to the season.

[@Selfdriving-zb5pl]

Great content ❤. Can you recommend a lactate test device and where to buy it?

[@nro337]

great video!

[@goranwinblad]

Thanks!

[@TrueWren]

Do you ski? Would be good to hear a piece on the norwogian skiers training, they are super sucsessfull at that

[@luispalacios7412]

Thanks for sharing. I also follow Jakob what an amazing athlete. Hill repeats are a must for developing strength and speed too. I run all kind of uphill reps when healthy from just 10 sec sprints up to 90 sec hills. Keep posting videos.

[@MegaYouNiko]

Thank you for your content Göran. I had a sprained ankle a while back, and focussed getting back into other sports since, but you inspire me to pick up consistent running again :)

[@goranwinblad]

Great to hear good luck with your training 😊

[@buildingreno]

Great video! Thanks for the physiotherapist thumbs up!

[@goranwinblad]

Thanks glad you liked it!

[@matthewinnis1448]

@goranwinblad Hey Göran! Thank you so much for all of your content. I am constantly looking for information to make myself a better recreational runner, and to help train my two sons who run competitively in American high school. Yours is one of the voices I trust most. For this workout, do you have a recommended hill gradient?

[@lionelescorrega7025]

What was the incline of this road? I have an uphill road near me but it’s very steep. I think 150x12 would be difficult. So what is recommended when it comes to the steepness of the hill?

[@nichola607]

Interesting and well done 🙂

[@billyrodriguez42]

Hill sprints/workouts are always going to put you in a good place with your running.

[@bobm2368]

Twins 😂...... It was nearly two years before mine slept through the night. They were the end of my football career...... Albeit 22 years ago now. Best of luck Bob 🇬🇧

[@1975Per]

Quite similar as we in the 90s playing football (soccer), we did 20seconds for the entire field, 100m, then 40seconds to get back. Then we did that 10times.

[@macusgeorgiev9821]

Hello Really nice videos, one of my favorite channels. Do you create training plans for remote clients?

[@goranwinblad]

Hi! Thanks glad to hear, check out my Patreon page (link in video description) for different alternatives 😊

[@SelfPL]

How much % incline should you aim for? I'm thinking of doing this on a treadmill. What pace would you use? Tempo pace?

[@daniprieto463]

Great, thank you :)

[@lb489]

The video is very good. What device do you use to shoot a vidio? It looks very, very cool

[@mohdirwansophan78]

What a beautiful city/country you live in. Wish I could visit there one day. Tq for the video.

[@goranwinblad]

Yeah we really like it here in Norway 😊

[@nickysantoro314]

My fastest 5K ever was 21:20...and I was absolutely gassed and almost puked. At 20:00 5K is easy jogging to this guy. The gap between amateur and professional is insane.

[@silviojoseperedacortes7029]

Norway has nothing to envy Kenya indeed, both countries have the best runners' roster.

[@Leonidas-eu9bb]

I do those hill 200s @30-32s x3-5 times I'm not even close professional. But a sprinter

[@rennleitung_7]

I do like your videos and the way you try some trainings, but when it comes to the world's best runner, there are several things to consider. For instance why do you put Jakob in front of Kilian? I consider reaching a finish line quite easy compared to run without a limit, so my best runner would be Harvey Lewis.

[@T.vango1]

Stå på Gøran, du inspirerer svensk ungdom. Det er mycke svenska ungdomar som trenger lite guidance. Håper du fortsetter.

[@okeponglkr4548]

Is it almost the same if I do it on an inclined treadmill?.. if yes then what should be the inclination to achieve the best result? Please help I was Trying to incorporate the hill reps in my training schedule but due to time constraint I can't, so I'm trying to do it on a treadmill

[@fultor7846]

Hi coach, is this approach done year round? Or a few months before competition?

[@EnoughBull]

You're not supposed to shorten the distance and keep the time the same, thus lowering your pace. In fact, pace, distance and time are irrelevant. The point of the workout is to go 90% uphill for 20 sec. Jakob can go for 40 sec for this workout at that incline at 90%. But you can go 15 - 20 sec at a 3:20 - 3:30 pace or whatever. You're not supposed to make the pace slower because this is a raw power exercise.

[@goranwinblad]

I do not agree I can also go at my 90% effort up a hill like that for 40 sec my 90% is just slower than Jakobs around 3:15. A 20 sec hill sprint becomes a completely different workout that works your aerobic system very little compared to the 40s. That can also be a good workout and serves its purposes but it’s not what I talk about in this video.

[@EnoughBull]

@@goranwinblad Agree that all of our 90% is slower than Jakob. But you are a very strong runner, I saw all your videos, subbed when you had 1k subs. Forget about the 40 seconds and also about distance, because your 90% stretched for 40 seconds is a lower wattage, lower power than your 90% for 20 sec. This is a neuro-muscular and very powerful workout if done right. I am a slower less powerful runner than you and do 2 sets of 20 sec repeats on a 6% incline @ 3:10 - 3:20 pace, BUT use a 2-3 min rest interval, just walk for ATP regeneration. Jakob can jog recover, but he is Jakob. And Renato Canova said you're supposed to "increase the volume of the speed, not the speed of the volume". So don't do 40 sec, do 20, even 15, to get the benefit this workout is intended for.

[@EnoughBull]

@@goranwinblad You may know more than me and be correct, but maybe think also about what I said. I think this 20 sec sprint uphill for you and me is the same workout as 40s for Jakob, it's pure speed, just that he can hold it for longer. And hill sprints from 15 seconds to under 1 minute are pure anaerobic. 95% of energy production comes from the anaerobic system and only 5% from oxygen. Both the 20s and the 40s work your aerobic system very little, it's not even about that. Speed first, then the duration of this workout increases itself.

[@patmone922]

Hey, whats the incline on that road approximately? Is there a recommendation for steepness?

[@fultor7846]

thank u very much. how could i support

[@alfredberggren5985]

Nah I lost it when u said the warmup was 20 min 5km time. My pb for 5 km is 20:07, 20 min pace has been a goal of mine for so long. But I think I’m within reach soon. Edit: my record is now 19:47 min for the 5k 😄

[@enduraman1]

You say less impact on the uphills can prevent injury. Are downhills higher impact?

[@lulal1388]

Yes

[@xyzxyz3132]

❤️ From INDIA 🙏

[@okantichrist]

Hi there from the UK. Would you say a 4% gradient is about right ?

[@kperttul]

I was like 40 sec, that's fair enough. Then you said x10 😵😵😵 and then AGAIN x10 💀💀💀 OMG, such a kill ⚰🪦. Well, as you said it's all about consistency and thinking the big picture 👍 Really good video and Bra jobbat!

[@goranwinblad]

Yeah it’s a tough workout for sure if you manage to push yourself, thanks!

[@Adam-rh9my]

maybe I missed it, but how steep should the hill be approximately pls?

[@sunnybhai1904]

I love the color of that jacket. Looks so comfy. Can I ask the brand? Not familiar with that symbol. Thanks always for your inspirational videos! 😇

[@ipreet6850]

Hey Goran Again superb video as always. And please be more active on starva

[@goranwinblad]

Thanks, will try to post more at Strava as well!

[@hrsgsgs]

What is your opinion about barefoot shoes as physiotheraphist, are they how over hyped or are they how usefull in your opinion? Runing, walking, summer, winter?

[@esgee3829]

göran, for leg swings, do you think it's important to keep the swing leg between the post and your support leg (like in the clip with henrik) to help avoid external rotation of the hip of swing leg? Since you're a physio I'm sure you have a reason so I'm eager to know from your perspective. takk

[@goranwinblad]

Interesting question, my thinking has been that some of that hip rotation is a natural part also in your running stride when you run fast, but if you want to keep it focused on the hip flexors doing it the other way around should be better. I have no firm opinion of what's best and don't think it make a huge difference but will for sure try switching it up, thanks for bringing it up!

[@steve7882]

How do you consider Jacob’s achievements compare against other amazing Norwegian runners such as Grete Waitz who four times set a world record in the marathon, twice at the 3000 metres, and she set world records at distances of 8 kilometers, 10 kilometers, 15 kilometers and 10 miles? Thanks for the great videos.

[@goranwinblad]

Glad you like the videos, both great athletes!

[@ronlandman2857]

Grete Waitz was a great pioneer, but Ingrid Kristiansen was at least as good. She ran amazing times at the marathon and 10,000m in the 1980s. She was a bit unfortunate during the Olympics, especially in 1988 with a foot injury in the 10,000m.

[@lukenorth7127]

@@ronlandman2857Yes, much like Paula Radcliffe, Ingrid’s Achilles heel was “failing” to win Olympic Gold. I put “failing” in quotation marks because they are both still fantastic athletes.

[@c6002]

whats the incline of that hill>?

[@xaph1]

Hi! Do you take on new runners as a coach? Im from Sweden myself (or are you from Norway? :) ) and Im struggling with improving on running and I would love to get some help from you :)

[@joelmacinnes2391]

Best runner in Europe without a shadow of a doubt, I can't look past the likes of kipchoge and cheptegei though on a global scale

[@daysandwords]

Josh Kerr is Scottish, and beat Ingebritsen in the 1500m so, yeah I dunno about that "Without a doubt" part... As for Kipchoge and Cheptegei, sure but that's for different distances. Middle distance is a totally different thing.

[@jarhat]

Any concerns following this with the weekly long run on Sunday?

[@dino_rider7758]

Do they still follow 80/20 polarized basic plan???

[@hadd5106]

what is the per cent grade of the hill?