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Training science & coaching for endurance athletes

@engdahl_coaching

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🔬Sport scientist and coach
🫀We help athletes reach their goals
🧠Start your training journey here
🗓️Training plans linked below

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by @engdahl_coaching

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5 years ago

SESSION OF THE WEEK #21
🏃🏻‍♂️‍➡️Running edition
❶ WARM UP
🔹 i1 20min
🔹3min ramp (i2-i4) or 3min i3 effort
❷ MAIN SET
🔹2x10(45s/15s)
2min recovery between block
❸ COOL DOWN
🔹10 - 20 min i1

INTESITY
⚖️ → I3
🫀 → 82 - 87% maximal heart rate
🧠 → RPE CR10 3 - 6
🩸 → Lactate 1.5 - 3.5mmol/L
📝 → Feels comfortably hard

NUTRITION
🧃 CONSUME 60g/hr of carbohydrates.

SESSION GOAL
Improve aerobic power and uphill running capacity. Using micro intervals, will help keeping the fatigue low and under control while still be able to run fast. This organization is used commonly and is highly appraised by Marius Bakken inside the "Norwegian method" and is also commonly used in cycling and cross country skiing, particularly long distance skiing.

ADAPTATIONS
⬆️ Lactate clearance
⬆️ Mechanical efficiency
⬆️ Aerobic endurance
⬆️ Mitochondrial function

💬 COMMENT ‹‹i3›› for common mistakes athletes does during i3 intervals.

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#endurance #running #trailrunning #endurancetraining by @engdahl_coaching

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5 months ago

Summering av första träningslägret med @teamramuddenski. Fantastisk grupp av människor att arbeta med!🔺🔹🔸

#yellowmonsters by @engdahl_coaching

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3 years ago

by @engdahl_coaching

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19 days ago

The Ski Game taken in Torsby Skidtunnel & Sportcenter by @engdahl_coaching

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24 days ago

Getting ready for the winter👊🏻
Day 1-2 Torsby Camp 2026. taken in Torsby by @engdahl_coaching

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a month ago

SESSION OF THE WEEK

🏃🏻‍♂️‍➡️UTMB TRAIL RUNNING EDITION
Zone 2 Up& Down Training
❶ MAIN GOAL
☞ Improve leg strength and running mechanics in long uphill and technical downhills.
❷ FOR WHO
🔹 For the runner that needs prepares for his or her longer trail running event.
❸ KEY ADAPTATIONS
☞ Neuromuscular strength and running economy
⬆ Improved mitochondrial function
⬆ Improved mechanical efficiency
⬆ Improved running coordination in variable and technical terrain.
❹ SESSION KEY
🔑 Important not to get stiff while running uphill. Instead take rather shorter steps and work on cadence.
In the downhill, run at your on capacity, you should be in control at all times but feel like the run is challenging mentally due to the higher speed. if is your first time trying it, very important to start off with a shorter climb (2-5min) and build yourself up week after week to not impair your key high intensity sessions. Since you will get sore in the beginning due to the high eccentric forces from downhill running.

GOOD LUCK everyone

💬 TAG your training buddy in the comment you want to do this session with.

💾 SAVE this workout for your preparation period.

📱FOLLOW to stay updated for future training tips and sessions.

🗓️View all training plans in the links for your next trail running event.
#running #endurancetraining #endurance #trailrunning #utmb #zone2 by @engdahl_coaching

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2 months ago

SESSION OF THE WEEK 33
⛷️ Cross country skiing edition
CLASSIC SKILL TRAINING
❶ MAIN GOAL
☞ The primary objective of this training session is to improve diagonal striding in the classic technique. Technique drills can help athletes to develop and refine key components such as timing, muscle activation, rhythm, movement patterns, and balance.
❷WHY TECHNIQUE DRILLS?
Roller skiing differs from skiing on snow, which makes it particularly important to pay attention to technique. On roller skis athletes always have grip, therefore it is easy to ‹‹cheat›› with the technique. For example athletes may rely too mush on their grip instead of properly transferring their body weight and find correct timing to generate a good kick. Over time this can lead to practicing a technique that is bad during winter. Using drills, can isolate and amplifies different key components of diagonal striding.

❸ FOR WHO
🔹 This session is recommended to perform for all skiers at all levels.
❹ KEY ADAPTATIONS
→ Improved motor recruitment
→ Enhances skiing efficency
→ Improved coordination
→ Strengthening stabilizing muscles
❺ TECHNIQUE DRILLS
☞ Diagonal striding with light weights
🔹Goal of this exercise is to practice timing, rhythm and balance in diagonal striding. With a relaxed and heavy arm, the athlete can feel a amplified activation in the leg kick when the arms passes the hip in the forward movement. Strive after a ‹‹Low and heavy arm movement›› think clock pendulum.
Use light weights (1-2.5kg), can also be two rocks or drinking belts.

☞ Diagonal striding, no poles
🔹Goal of this exercise is to practice timing, rhythm and balance in diagonal striding. Doing this after using the weights makes the arm movement to feel ‹‹lighter›› and ‹‹faster››. Continue focusing on relaxed and heavy arm, the athlete can feel a enhanced activation in the leg kick when the arms passes the hip in the forward movement.

☞ Diagonal striding, one pole (L & R)
🔹Diagonal with one pole strives to enhance the coordination between opposite arm and leg In the diagonal stride. It also focus on strengthening your stability in the classic technique.

💬 Comment your favorite drill for developing technique. by @engdahl_coaching

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2 months ago

by @engdahl_coaching

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2 months ago

SESSION OF THE WEEK 32
🏃🏻‍♂️‍➡️Trail Running edition
LT1 4x12min on trails
❶ MAIN GOAL
☞ Improve lactate clearance and ability to sustain longer efforts at moderate intensity.
❷ FOR WHO
🔹 For the runner that prepares for his or her longer trail running event.
❸ KEY ADAPTATIONS
☞ Fractional utilization
⬆ Improved mitochondrial function
⬆ Improved mechanical efficiency
⬆ Improved lactate clearance
⬆ Improved running economy and coordination on variable and technical terrain.
❹ SESSION KEY
🔑 Important to start off easy and work yourself into the session, chase a good feeling, the last interval should feel the best in terms of effort and execution..

💬 TAG your training buddy in the comment you want to do this session with.

💾 SAVE this workout for your preparation period.

📱FOLLOW to stay updated for future training tips and sessions.

🗓️View all training plans in the links for your next trail running event.

#endurance #endurancetraining #trailrunning #running by @engdahl_coaching

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2 months ago

SPEED IS THE KEY🚀🚀

In cross-country skiing, endurance gets you to the finish line—but speed can decide if you finish first.

Sprint training, overspeed work, and explosive drills sharpen your high-speed technique and give you the edge when it counts in the final sprint. taken in Corrençon-en-Vercors by @engdahl_coaching

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3 months ago

SESSION OF THE WEEK #30
⛷️ Cross country skiing edition
6×6 min at LT2
❶ MAIN GOAL
☞ Improve aerobic capacity and the ability to metabolize lactate in ski-specific terrain
❷ FOR WHO
🔹 For the skier who needs to raise aerobic capacity and sharpen technical transitions and movements at high intensity in race-specific terrain
❸ KEY ADAPTATIONS
→ Buffer capacity
→ Stroke volume
→ Oxygen delivery
→ Lactate clearance
→ Mechanical efficiency
❹ SESSION KEY
🔑 Think progression — the second set should go faster than the first
❺ INTENSITY
Very important to hit the intensity correctly. HR, perceived exertion, and lap times are excellent guides. If you have a lactate meter, ~4 mmol/L (OBLA) is a common reference for LT2, but individual values can range from ~2.5–6 mmol/L. Know your own numbers to train this intensity reliably.
💬 TAG your training buddy in the comments

#rollerski #crosscountryskiing #endurance #endurancetraining by @engdahl_coaching

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3 months ago