Endure Prime Running

In Part 2 of the 5K Training Guide, Bjørn-Ivar Sigbjørnsen moves from the purpose of different workouts into how training can be built around the runner doing it. The episode looks at how much easy and harder running makes sense when you train two, three, or more days per week, and why a 5K plan should have a clear weekly rhythm rather than simply collecting sessions.The episode covers practical workout choices, including threshold sessions, 5K-specific intervals, hills, strides, and longer easy runs, along with how those sessions can be balanced across a training block. Bjørn-Ivar also discusses the limitations of the 10 percent rule, why distance alone does not show the full training load, and how tools such as Strava Relative Effort or Garmin training load can be used alongside body feel and recovery.Recovery, sleep, fueling, and hydration are connected to the training itself, with particular attention to the importance of carbohydrates around harder running and the role of protein in rebuilding afterwards. Strength training is discussed from a runner’s perspective: as a possible support for performance and durability, but also as an added demand that needs to earn its place in the week.The episode also explores how to respond to soreness and recurring discomfort, how to taper for a goal 5K without losing speed, and how to approach race day with controlled pacing and a clear head. After the finish line, the race becomes useful feedback for the next block rather than a verdict on the whole process.Bjørn-Ivar also shares an update on his own goal of returning to a sub-20-minute 5K at age 57, reflecting on why speed now has to be built with more patience, respect for recovery, and a commitment to protecting the daily running he values most. 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.

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.

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.

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.

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.

January doesn’t arrive with fresh legs. It arrives with leftover fatigue, disrupted routines, cold mornings, and a nervous system that’s still catching up.In Episode 5 of Endure Prime, we take the pressure off January and look at it for what it really is: a transition month — not a test of discipline, toughness, or worthiness.We break down why training often feels harder right now even when you’re doing “everything right,” how Zone-2 and controlled intensity actually behave in winter, and why effort — not pace — has to lead the way. You’ll hear how to structure anchor sessions that regulate instead of drain, how to spot early injury signals before they become setbacks, and why winter nutrition quietly determines whether training feels possible or punishing.This episode also introduces recurring threads for 2026: • The Masters Athlete Corner — training that respects the body you have now • The Sub-20 Project — a long-term, honest journey toward breaking 20 minutes for 5K later in lifeNo hype. No hero workouts. Just practical, repeatable training that fits real life — in January and beyond. Hosted on Acast. See acast.com/privacy for more information.

Most endurance athletes learn to track their mileage, pace, and heart rate — but very few ever learn to work with the one system that shapes all of it: the nervous system. This episode is an invitation to slow down, tune in, and understand your body in a way most training plans never teach.We begin with the three types of tired: • Physical fatigue — the simple, earned kind • Mental fatigue — the foggy, overloaded kind • Life-load fatigue — the heavy, often invisible kind Each one feels different in the body, requires a different approach, and influences how hard or easy a workout should be. Once you can recognize your fatigue type, training stops being a battle and becomes a conversation.Then we explore nasal breathing — not as a trend, but as a practical tool that widens blood vessels, improves oxygen delivery through nitric oxide, and naturally keeps the body in the sustainable aerobic zone. We break down how nasal breathing activates the diaphragm, shapes your pacing, and quietly nudges the vagus nerve — the nerve that regulates calm, recovery, digestion, heart rate, and emotional steadiness.From there, we look at the subtle early signals most athletes miss long before fatigue hits: shifting breath, collapsing posture, noisy thoughts, mismatched effort, and emotional tone. When you learn to read these whispers, you avoid overtraining and build a training rhythm that fits real life — not the fantasy life where everything goes to plan.Whether you're running, cycling, walking, or simply trying to take care of your health during a busy December, this episode gives you a way of understanding endurance that is gentler, wiser, and far more sustainable. Hosted on Acast. See acast.com/privacy for more information.

In this debut episode of Endure Prime, host Bjorn-Ivar shares a personal and practical roadmap to starting — or restarting — your endurance journey at any age.From the five-minute rule that gets you moving when motivation disappears, to the quiet power of routine and recovery after midlife, this episode explores how small, consistent actions build lasting strength — physically and mentally.Bjorn-Ivar draws from decades in sport — from boxing silver at the Norwegian Championships to sixteen seasons of American football — to remind us that endurance isn’t just about speed or distance. It’s about showing up, keeping promises, and finding calm through movement.In this episode:The five-minute start that beats procrastinationBuilding routine over motivationTraining smarter after midlifeHow outdoor sessions reset the mindWhat “quiet strength” really meansDesigning a training week that fits a real lifeWhether you’re a lifelong runner or just finding your rhythm again, this episode will help you reconnect with your body, your breath, and the joy of consistent motion.🎧 Next episode: A guided Zone-2 session for real-life training days. Hosted on Acast. See acast.com/privacy for more information.