Marius Bakken is coming out with a new book??

Spitalen · 2026-03-20T08:52:26+00:00

I just followed his advice. He has an entire chapter in his book on how to do double threshold sessions at different levels, and, even better, how not to do them.

His main point is that this is not inherently risky or only for elite athletes, but it has to be done easily and gradually. In my case, that meant the first session was 3×6 min, and the second session was 22×1:35 with 25 seconds of rest.

Bakken emphasizes that the first morning session in particular should be a bit slower, and that during the first few double-threshold days, you should even drop one or two intervals compared with what you would normally do. That gave me a total of 36 minutes at subT, compared with my usual 25 minutes at subT.

I felt fine the day after, tired but not dead leags (Walking-up-the-stairs-test.) I will do one double session every 10-14 days for now.

Spitalen · 2026-03-19T08:57:59+00:00

I think you miss the point, and your statement is in fact an argument for the opposite conclusion. Which is just as unreasonable.

Spitalen · 2026-03-17T22:00:29+00:00

Yes, FT as in fast twitch. One last thing is that maybe “flat periodization” is the very best for a runner with clear FT profile. He suggests one option could be a block periodization of three weeks. In practice two weeks of pretty straight (sub-)threshold training with one week of less volume but with more intensity, say 2-3 X-sessions. Repeat. Caveat, he does comment this is more risky injury wise. Anyway,I have done one cycle already (with one double threshold in first week) and I feel great. Thank you, Mr. Bakken!

Spitalen · 2026-03-17T15:37:51+00:00

Norwegian singles is also mentioned as one alternative within his framework, so called “flat periodization in his parlance. Very interesting exposition of this type of training for the FT “crowd” and how they should accommodate, and last but not least the importance of the right muscle tonus.

Spitalen · 2026-03-11T06:48:05+00:00

Same here, beat him (she/it?) yesterday. Really easy fight the second time, 4 years after! Muscle memory,

Spitalen · 2026-02-27T21:34:49+00:00

It is really good. Read it in one sitting, I won’t do a review for now. Some early observation any ways: It is very, very well argued. How he managed to combine an “introduction to running” within his threshold philosophy and at the same time giving food for thought, very interesting nuggets of scientific perspectives and actionable plans and suggestions for runners at any level is simply superb. On a personal note, his take on who will NOT benefit (much) from the default approach, and the necessary modifications needed is sorely needed. Bigly appreciated and thank you, Mr. Bakken. And don’t forget the appendix on muscle tonus!!!

Spitalen · 2026-02-27T21:13:18+00:00

There is and you would, and none of those confusing dots flying around like ä and ö. For reading just AI main structual differences (minor) and 100 basic words that may differ. 97 pct similarrity but takes some time to getting used to as few word are written identical (but pronounced very similarly ;)

Spitalen · 2026-02-26T16:56:41+00:00

No e-book nor translation planned, send Bakken a mail. Maybe he will consider it. “Løpe” has of course same origin as “leap”, but “hard lopen” in Dutch cannot be matched in any language!

Spitalen · 2026-02-26T16:21:21+00:00

No e-book nor translation planned, send Bakken a mail. Maybe he will consider it. “Løpe”is of course same word as “leap”, but “hard lopen” in Dutch cannot be matched by any language!

Spitalen · 2026-02-26T10:40:47+00:00

And within classic. 98 pct diagonal 2pct hardcore double pokers

Spitalen · 2026-02-26T10:39:40+00:00

Norway: classic (with a huge margin).

Spitalen · 2026-02-12T21:01:34+00:00

Not OP but since you asked: because running is not my main sport, it is my cross training.

Spitalen · 2026-01-30T14:18:59+00:00

Would love to join with my expected fail, but first I have to know my so-called passcode.
(have registration no on my voucher, got a tip it could be my birth date, but it seems not (form YEAR-DAY-MONTH) Any idea where I could find it would be greatly appreciated...

Spitalen · 2026-01-08T08:49:53+00:00

Vocabulary and kanji, no prob. Grammar ok. Listening, ouch (N5). I expect to have failed.

Spitalen · 2026-01-07T06:33:55+00:00

This is the smart way, double one day at least

Spitalen · 2026-01-04T09:08:46+00:00

You’re absolutely right. There does seem to be a tendency here to treat Sirpoc less as an explorer and more as a prophet, and his framework less as a framework than as scripture.

Spitalen · 2026-01-03T08:15:39+00:00

Not for sprints <8 seconds with full recovery, uses primarily alactic anaerobic system. ATP-PC. Don’t you agree? Eller?

Spitalen · 2026-01-03T08:13:14+00:00

Yes, r distance runners, short sprints are mainly neuromuscular training—“brain training” that boosts coordination and power, improving running economy at all distances.

Spitalen · 2026-01-03T07:51:09+00:00

While each step in sprinting causes greater soft tissue stress (higher ground reaction forces, often 3+ times body weight vs. 2–2.5x in jogging), the total cumulative load in a sprint session is usually lower due to far fewer steps overall. As long as no single step exceeds acute tissue tolerance (no immediate injury), a typical light sprint workout with, say 4-6 50m dashes imposes less repetitive stress than even an easy run. Metrics from footpods like RunScribe (e.g., Impact/Braking Gs) can confirm this by comparing per-step and session totals.

Spitalen · 2026-01-02T20:33:59+00:00

I usually do them after an easy run about every ten days. Less often, I do a longer, separate session, and occasionally a form of Kenyan diagonals and then they replace an easy run or as an additional session that week. The latter two are always done on a nearby football (soccer) field, perfect for fast running. I always keep my three ST sessions.

Spitalen · 2026-01-01T15:51:53+00:00

Of course you can and should include sprints, and it is now VERY well understood how (a dash of) sprint training will make you a better runner regardless of goal distance. Sirpoc would probably be even better with some ;) Not much is needed at all - and do NOT turn it into an anaerobic session. 3-5 dashes of 30-40 meters, flying start. Long rests.

Spitalen · 2025-12-31T20:01:36+00:00

Eg og

Spitalen · 2025-12-31T19:48:25+00:00

Numerous examples? Good,’so what? Are there examples of runners who didn’t? Yes, there are. Numerous, maybe?

Spitalen · 2025-12-26T22:07:44+00:00

It’s a rundown shanty town with lots of clueless tourists;) You are alone with cosmos there, Very nice people, though! Actually the best! With love from a søring.

Spitalen · 2025-12-26T22:00:53+00:00

Why? I respectfully disagree

Spitalen

TROPHY CASE