In this first part of the 5K training guide, Bjørn-Ivar Sigbjørnsen looks at what the 5K really asks from a runner and why the distance is more than just a short hard effort. The episode covers how to start from the runner you are today, why easy running matters, how harder sessions should have a clear purpose, and why the body needs time to adapt before race fitness shows up.

The episode also explains how different workouts support different needs, from short faster running and 5K-specific intervals to threshold work and hills. Recovery between reps is discussed as part of the workout itself, including when standing, walking, or easy jogging can change the purpose and effect of a session.

Heart rate, pace, feeling, and lactate are presented as useful tools when they support the bigger picture, rather than numbers that should control every decision. Bjørn-Ivar also shares an honest update on his own Sub-20 5K project at age 57, including why speed takes more patience now than when he was younger, and why staying healthy and keeping daily running in his life matters more than forcing a goal too quickly.

The episode closes by introducing Part 2, which will continue with recovery, sleep, fueling, strength training, injury signals, race week, pacing, and the mental side of the 5K.

Hosted on Acast. See acast.com/privacy for more information.

In this marathon special, I take a closer look at Sabastian Sawe’s 1:59:30 in London and why it felt like more than just another world record. With three runners under the previous world record in the same race, this episode looks at what may have shifted at the very front of the marathon.

We go into what made the run so remarkable, why this counts as the first official sub-two marathon, and why the negative split tells us something important about how the distance may now be raced. We also spend time on the harder questions around trust and testing, and on the practical side of performance, including shoes, high-carb fueling, bicarbonate, weather, race execution, and marathon-specific training.

The episode closes by bringing the conversation back to regular runners. What can ordinary marathoners actually use from a performance like this? How should training, pacing, fueling, and long-term development be understood in light of what we saw in London? This is a calm and thoughtful look at one of the biggest moments the marathon has ever had.

Hosted on Acast. See acast.com/privacy for more information.

Spring has given many runners a base of strength, consistency, and momentum. Now the question is how to use it well. In this episode, Bjørn-Ivar looks at the shift from spring strength toward summer speed, using Faith Kipyegon as a profile of calm, efficient running built over time.

The episode explores how speed works best when it grows out of a steady foundation, not when it is forced too quickly. There is a workout idea built around controlled effort and quicker rhythm, a nutrition spotlight on feeling light without under-fuelling, and an injury check-in focused on the lower legs, calves, achilles, and feet as faster running returns.

For masters runners, the focus is on adding speed without overloading the week: one clear quality session, one longer aerobic run, small touches of pace, and enough recovery to absorb the work. The Sub-20 project update brings the same theme back to real training life, where the base is present but race readiness still needs time.

A calm episode about choosing the next phase carefully, protecting continuity, and letting quicker running come from support rather than urgency.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I stay with a part of running most of us know well: the stretch where the work is there, the consistency is there, but things still do not quite come together the way we hoped. Through the story and training approach of Sifan Hassan, I look at what runners can learn about patience, range, timing, and staying healthy enough for progress to last.

I also get into the kind of workout that helps when you want to move forward without forcing it, how nutrition supports training when the body feels flat, and why spring can bring soreness in the upper quads and groin when hills and forest running return after a winter on flatter ground. There is also a masters running section on how to keep improving through better rhythm, recovery, and durability rather than chasing too much intensity.

To close, I bring it back to my own Sub-20 5K project, now only a couple of months from the deadline, and talk honestly about where things stand with the base training, the missing speed, and the adjustments needed around back pain, migraines, and recent groin soreness.

Hosted on Acast. See acast.com/privacy for more information.

This episode comes from a week of training in Gran Canaria, where warmer temperatures, steep terrain, and a different daily rhythm change how running feels and how training needs to be handled.

We look at how to stay consistent during travel without forcing structure, and how to adjust effort when heat and hills shift the demands on the body. The episode explores how alternative movement like hiking and cycling can support running fitness, and how small adjustments in nutrition and hydration help maintain energy, recovery, and overall well-being.

There’s also a focus on reading body signals in a new environment and making small decisions that keep training moving forward instead of building fatigue. For masters runners, we look at how to manage recovery, spacing, and maintaining some connection to speed while adapting to changing conditions.

The Sub-20 project update reflects a period of interruptions, with injury and reduced intensity, and what it means to stay consistent when progress isn’t linear.

Overall, this episode is about keeping the rhythm of running alive, even when routines change, and allowing the body to adapt so that training continues to build over time.

Hosted on Acast. See acast.com/privacy for more information.

Late March brings the start of the indoor championship season and a shift in the running calendar as spring approaches. This episode looks at what indoor racing can teach everyday runners about pacing, composure, and changing effort smoothly when the race rhythm shifts.

Profiling the British middle-distance runner Josh Kerr, the conversation explores how elite athletes handle pace changes without losing form or control, and how those same ideas can be practiced in everyday training.

The episode also includes a progressive tempo workout designed to rehearse controlled increases in effort, along with reflections on nutrition stability, hydration, and the role of simple recovery habits during a busy season of training.

There is also an injury check-in focused on lower-leg durability as surfaces change from winter to spring, with practical thoughts on strength work, massage, stretching, and managing training load.

For masters runners, the discussion looks at how recovery timing changes with age and how small touches of speed can help maintain responsiveness without disrupting consistency.

The episode closes with an update from the Sub-20 project, reflecting on recent interruptions from migraines and a back issue, and the reality of rebuilding momentum while protecting long-term progress.

Hosted on Acast. See acast.com/privacy for more information.

As winter begins to loosen its grip, this episode looks at how to reintroduce speed without disturbing the rhythm you’ve built over months of steady work.

Using Eliud Kipchoge as a reference point, we explore what really keeps speed available at the highest level. Not mileage headlines, but calm execution, structured repetition, consistent fueling, and early adjustments before small issues become setbacks.

A practical 60 seconds on/off session anchors the conversation. The focus is “fast but loose” - coordinated, repeatable effort that sharpens without draining the week. We also look at steady eating patterns inspired by training camps, and how consistent fueling supports recovery more reliably than reactive adjustments.

The injury check-in centers on Achilles and lower-leg load as pace returns, with guidance on spacing intensity and reading early signals. For masters runners, the conversation shifts toward recovery timelines, session spacing, and asking better questions after workouts.

The episode closes with a Sub-20 5K update — where progress stands, what feels solid, what still requires patience, and how staying consistent now shapes what becomes possible in spring.

Hosted on Acast. See acast.com/privacy for more information.

This episode takes a closer look at relaxed speed through the lens of Cole Hocker and the indoor racing season, using his approach over the 3000 meters to explore how speed can be handled calmly when margins are tight. We talk about what indoor racing reveals about rhythm, timing, and staying organized when pace changes quickly, and how those lessons transfer to everyday training.

The conversation moves into practical territory with a controlled speed session inspired by that approach, a nutrition spotlight on how to fuel before faster running without upsetting the stomach, and an injury check-in around mild knee stiffness that often shows up first thing in the morning. There’s also a dedicated masters perspective on why freshness matters more with age, and how restraint becomes a skill rather than a limitation.

The episode closes with a Sub-20 project update, reflecting on a recent indoor 3K test and how relaxed speed has become the backbone of current training. The focus throughout is consistency, durability, and letting speed support long-term progress instead of forcing it too early.

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Late January is often where winter training gets honest. The body feels a little more awake, but conditions are still harsh, motivation can dip, and it’s easy to either rush ahead or shut speed out completely.

In this episode of Endure Prime, Bjørn-Ivar talks through that in-between space: how to let short, relaxed touches of speed return without changing phases or adding stress. Drawing inspiration from indoor season logic, he explains why elite athletes protect calm movement even while running fast—and how everyday runners can apply the same principles.

The episode includes a simple, repeatable stride session, guidance on choosing safe and predictable locations, an early-season injury check-in, and a masters athlete perspective on why freshness and coordination matter more with age. There’s also a practical nutrition segment on fueling light speed work so it feels smooth rather than heavy, plus an update on the long-running Sub-20 Project and what winter training looks like right now.

Calm, grounded, and realistic, this episode focuses on consistency, safety, and keeping speed cooperative—so training holds together now and leaves room for more later.

Hosted on Acast. See acast.com/privacy for more information.