これかなり面白い 過去100年の中長距離走トレーニングの変遷にも触れながら、ノルウェー式のトレーニングモデルと、その生理学的な背景を考察したレビュー論文 しかも、なんと著者の一人に、あのマリウス・バッケン氏本人が名を連ねています 無料で読めますよ pmc.ncbi.nlm.nih.gov/article…

New research: The Norwegian method seems more evolution than revolution. Controlled studies have not tested it. This is a 2023 review by Arturo Casado and colleagues. Here's what the research actually says. The method builds on 100 years of ideas: lots of easy running, intervals below all-out effort, hard days followed by easy days, and training inside a set heart-rate range. The Ingebrigtsen brothers used all four. Here is what some world-class middle- and long-distance runners did each week. Three to four threshold sessions, often two on the same day, each 8 to 12 km of repeats with 20 seconds to 1.5 minutes of rest between them. One harder session, for example 20 x 200 m uphill. And 150 to 180 km a week, mostly easy running. Blood lactate, not pace, sets how hard each interval session is. The target is typically 2 to 4.5 mmol/L, checked every one to three reps. So each session has an effort target read from the body, not the watch. Short, fast reps can still count as threshold work. One session run by international-level runners was 20 x 400 m, averaging 62 seconds per rep with 60 seconds of rest, much faster than half-marathon pace, while blood lactate stayed below 4 mmol/L. Each rep is too short for lactate to climb, and the rest lets it drop back, but not all the way. Threshold work may tire runners less than harder intervals at about 5000 m race pace, so they may recover faster and fit more sessions into a week. The possible cost: more threshold sessions each week may also raise the risk of injury or overtraining. Keep the limits in view. The model has been described only in 1500 m and 5000 m runners, whether it applies to the marathon remains uncertain, and no controlled studies have tested whether it works. Lactate zones should be set through testing for each athlete, not copied from general ranges. My take: the principle travels better than the whole program. Let internal load steer the hard days, keep most of the volume easy, and wait for controlled studies before calling it a revolution. Follow for more research breakdowns. Reference DOI: 10.3390/ijerph20053782

ヘルニアが癒えて2017年1月1日から 「毎日最低20分は何かしらの練習する」って決めて 2020年6月まで1200日以上休息日なしで練習したら満足できる結果出た 自分史上一番強かったのは2020年春（コロナでレースなかったけどｗ） 継続大事 だからブログタイトルも「継続こそが力なり」にしてる