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Currently Playing: I ran 4:XX on a treadmill to find my real threshold paces. Week 2 Copying Jakob

0:00 - bumper 0:15 - intro 0:58 - 5x6min threshold workout 1:32 - Lab Test for Lactate (4:XX) on Treadmill 1:53 - Meet Ryan, What are We Testing For? 2:22 - How the Test Works 2:36 - The TEST 3:20 - Breakdown, What's the data mean? 4:12 - Why Controlled Running Raises Upper Level Capabilities 4:43 - The Science of Double Threshold 5:24 - Is LT1 & LT2 a range? Is there a do not cross threshold? 6:54 - What's the relationship between Lactate Thresholds and Heart Rate? 7:40 - Considerations for Shorter Reps vs Longer Reps 8:28 - Key Watchouts for Threshold Training 9:00 - Exceeding Lactate Works Short Term, Not Long Term 9:23 - 18x200m Hill Workout 10:25 - Workout & Training Week Recap I ran 4:55 per mile on a treadmill and followed it with two of Jakob Ingebrigtsen’s staple workouts to see what actually holds up for a non-Olympian. In this episode of Copying Jakob, I recreate a classic Norwegian-style training day: 6 × 5-minute threshold reps (controlled, repeatable, no hero pace) 18 × 200m hill reps for strength, stiffness, and economy And a treadmill segment at 4:55 pace to test how “comfortable” fast really is This series isn’t about pretending to be Jakob. It’s about reverse-engineering why his training works—and what breaks (or surprisingly holds) when a regular human tries it. No hype. No shortcuts. Just physiology, fatigue, and honest data. If you’re into threshold training, the Norwegian model, or want to see what elite systems look like outside of Instagram reels—this one’s for you.