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 damage this previous yr, Ingebrigtsen revealed that he’s now constructing quantity as he targets his objectives for the large 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.
Exercise
Two units of 12x400m (24 reps whole) with 30 seconds of relaxation between reps, at a tempo equivalent to your purpose race tempo. (Take three minutes of relaxation between the primary and second set).
To arrange 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 quiet down to assist restoration.
Goal of the exercise
Ingebrigtsen says this session is a helpful software for changing into extra snug with race tempo in coaching for each the 5K and 10K distances. He emphasizes the significance of matching depth along with your purpose tempo to realize optimum outcomes. The exercise is strategically designed to emphasize the physique with out inducing extreme fatigue, permitting runners to keep up pace and energy all through the session.
The exercise could seem daunting on paper, however Ingebrigtsen assures that it’s improbable for any runner, and provides a couple of ideas that can assist you conquer it. “1) Begin gradual: Should you’re new to this exercise, start with fewer repetitions and shorter breaks to steadily construct endurance and pace. 2) Concentrate on hitting paces: Intention to achieve your required tempo early within the session and keep it evenly all through. Keep away from the temptation to extend tempo with every repetition. 3) Adapt and progress: Over time, steadily enhance the variety of repetitions and tempo to problem your self.”
No matter your expertise stage, Ingebrigtsen believes his 10K-oriented exercise can profit anybody pursuing quicker occasions. “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 potential 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. “As a result of brief break, you’re nonetheless not getting sufficient relaxation to get better, however are nonetheless getting sufficient to keep up pace and energy.”
Josh Kerr and Jakob Ingebrigtsen to race at 2024 Prefontaine Traditional
If 24 reps of 400m seem to be too many, or if a 10K or half-marathon isn’t your focus, Ingebrigtsen recommends breaking down the exercise into shorter reps, whereas retaining the remainder the identical.
