Jakob Ingebrigtsen shares tips on training indoors during winter

Olympic and world 5,000m champion Jakob Ingebrigtsen has been rewriting distance running records each year of his career. His unique and innovative training techniques, such as the double-threshold method and the strategic avoidance of long runs, have become pivotal components of his regimen. Surprisingly, another key element of his training is the treadmill. In a recent interview with Coros, Ingebrigtsen shared insights on how he maximizes indoor training during the winter.

For Ingebrigtsen, the treadmill isn’t just a winter fallback plan for when it’s too icy or snowy in his home of Sandnes, Norway—it’s a crucial training tool. The 24-year-old says he uses the treadmill extensively for his double threshold sessions, often completing the first workout of his day indoors.

“What I like about the treadmill is that it is far more controlled versus being outdoors,” Ingebrigtsen explains. “I can set a pace and forget it, without dealing with wind, corners, or other outdoor obstacles.”

Precision is key for the two-time Olympic champion, who uses the treadmill to hit specific efforts or paces for each of his runs. “On the treadmill, I can closely monitor my heart rate, lactate levels and pace,” he says. “Those three factors, combined with how I feel, guide me to ensure a successful session.”

How he stays motivated

Many runners, including myself, dread the monotony of treadmill training, but Ingebrigtsen finds motivation by approaching each treadmill run with a competitive mindset. “I look at each run as a competition, challenging myself to hit the splits and complete the workout within the parameters,” Ingebrigtsen says.

The Norwegian told Coros that his training schedule is planned “well in advance” to give him a clear idea of the work ahead: “I do everything the session requires, because I understand its importance in the long run,” he says. “Motivation isn’t an issue for me—I know it’s not supposed to be fun; it’s supposed to be productive.”

What treadmill training is perfect for

Winter in Norway can be unforgiving, much like in Canada, forcing many runners indoors. Ingebrigtsen says this time is perfect for building his base fitness with high-volume and threshold-focused training.

Ingebrigtsen’s meticulous indoor training allows him to measure his base-building progress precisely,” he says. “I monitor my heart rate, lactate, pace and overall feeling. These metrics let me know if my fitness is improving, and if I’m on track to meet my goals.”

After his 2023-2024 base season was disrupted by an Achilles scare, delaying his outdoor season, the Norwegian says he began his base-building (mileage) phase on the treadmill considerably later. As the weather warms up in Norway and his fitness improves, he’ll transition into his mid-season block, reducing his volume and increasing his speedwork to complement his base.

posted Wednesday January 8th
by Marley Dickinson