HomeRunningJakob Ingebrigtsen shares go-to 10K exercise for each runner

Jakob Ingebrigtsen shares go-to 10K exercise for each runner

Jakob Ingebrigtsen shares go-to 10K exercise for each runner

On Wednesday, Olympic and world champion Jakob Ingebrigtsen introduced his new partnership with the sports activities wearable model Coros and shared a difficult but efficient 10K exercise.

Coming off an Achilles harm this previous yr, Ingebrigtsen revealed that he’s now constructing quantity as he targets his objectives for the massive 2024 season. This exercise is a staple in Ingebrigtsen’s coaching routine and a cornerstone for constructing pace and health for 5K or 10K races.


Two units of 12x400m (24 reps whole) with 30 seconds of relaxation between reps, at a tempo comparable to your objective race tempo. (Take three minutes of relaxation between the primary and second set).

To organize your physique for the exercise, begin with a 10- to 20-minute warmup adopted by a couple of strides to prime your physique for the depth forward. After finishing the exercise, end with a 10-to 20-minute calm down to assist restoration.

Jakob Ingebrigtsen
Ingebrigtsen races the mile on the 2023 Pre Basic. Picture: Kevin Morris

Goal of the exercise

Ingebrigtsen says this session is a priceless software for changing into extra comfy with race tempo in coaching for each the 5K and 10K distances. He emphasizes the significance of matching depth along with your objective tempo to realize optimum outcomes. The exercise is strategically designed to emphasize the physique with out inducing extreme fatigue, permitting runners to take care of pace and energy all through the session.

The exercise could appear daunting on paper, however Ingebrigtsen assures that it’s incredible for any runner, and presents a couple of ideas that can assist you conquer it. “1) Begin gradual: In case you’re new to this exercise, start with fewer repetitions and shorter breaks to progressively construct endurance and pace. 2) Deal with hitting paces: Goal to succeed in your required tempo early within the session and preserve it evenly all through. Keep away from the temptation to extend tempo with every repetition. 3) Adapt and progress: Over time, progressively improve the variety of repetitions and tempo to problem your self.”

Jakob Ingebrigtsen
Jakob Ingebrigtsen seems to be up on the clock after successful the lads’s 5,000m on the 2023 World Athletics Championships in Budapest. Picture: Kevin Morris

No matter your expertise stage, Ingebrigtsen believes his 10K-oriented exercise can profit anybody pursuing quicker instances. “It’s a race-pace simulation,” Ingebrigtsen informed Coros. “By breaking the 10K distance into manageable repetitions, runners can simulate race circumstances and improve their means to maintain that tempo over longer distances.” Whereas it will not be the important thing exercise every week, Ingebrigtsen describes it as “good,” as a result of it stresses the physique with out introducing an excessive amount of fatigue. “Because of the quick break, you’re nonetheless not getting sufficient relaxation to get well, however are nonetheless getting sufficient to take care of pace and energy.”

Josh Kerr and Jakob Ingebrigtsen to race at 2024 Prefontaine Basic

If 24 reps of 400m look like too many, or if a 10K or half-marathon will not be your focus, Ingebrigtsen recommends breaking down the exercise into shorter reps, whereas protecting the remaining the identical.

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