The article describes the Norwegian training method that has led to the success of the Ingebrigtsen family of elite runners, particularly the youngest brother, Jakob Ingebrigtsen. As a physical therapist and CSCS, I find this method fascinating and applicable to a wide range of athletes.
The Norwegian method is based on a concept called “polarized training,” which involves focusing on high-intensity workouts for a small percentage of training time (around 20%), and lower-intensity, endurance-based workouts for the remaining 80%. This approach is supported by research that shows it leads to greater improvements in both VO2 max (a measure of cardiovascular fitness) and lactate threshold (the point at which lactic acid builds up in muscles).
The Ingebrigtsen family also places a strong emphasis on strength training, which is often neglected in traditional distance running programs. Their strength training program includes heavy squats and deadlifts, as well as plyometric exercises like box jumps and single-leg hops. This type of training helps to improve running economy and reduce injury risk.
Another key component of the Norwegian method is frequent testing and assessment. The Ingebrigtsen family regularly performs time trials and other tests to assess their progress and adjust their training accordingly. This helps to ensure that their training is always tailored to their individual needs and goals.
Overall, the Norwegian method is a highly effective training approach for distance runners, combining high-intensity workouts with lower-intensity endurance training and strength training. This approach can help athletes to improve their cardiovascular fitness, running economy, and reduce the risk of injury. By incorporating regular testing and assessment, athletes can ensure that their training is always tailored to their specific needs and goals. With proper sleep, nutrition, a good coach, and the Norwegian Training Method; athletes can maximize training gains and reduce risk of injury.
