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 12 months, Ingebrigtsen revealed that he’s now constructing quantity as he targets his targets for the massive 2024 season. This exercise is a staple in Ingebrigtsen’s coaching routine and a cornerstone for constructing velocity 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 similar to your aim 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.
Objective of the exercise
Ingebrigtsen says this session is a invaluable software for turning into extra snug with race tempo in coaching for each the 5K and 10K distances. He emphasizes the significance of matching depth together with your aim tempo to attain optimum outcomes. The exercise is strategically designed to emphasize the physique with out inducing extreme fatigue, permitting runners to take care of velocity and energy all through the session.
The exercise could appear daunting on paper, however Ingebrigtsen assures that it’s improbable for any runner, and presents a couple of suggestions that will help you conquer it. “1) Begin sluggish: In case you’re new to this exercise, start with fewer repetitions and shorter breaks to regularly construct endurance and velocity. 2) Give attention to hitting paces: Goal to achieve 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, regularly 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 instances. “It’s a race-pace simulation,” Ingebrigtsen instructed 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 “sensible,” 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 recuperate, however are nonetheless getting sufficient to take care of velocity and energy.”
Josh Kerr and Jakob Ingebrigtsen to race at 2024 Prefontaine Traditional
If 24 reps of 400m look like too many, or if a 10K or half-marathon isn’t your focus, Ingebrigtsen recommends breaking down the exercise into shorter reps, whereas preserving the remainder the identical.
