Endure Prime Running – Details, episodes & analysis

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Endure Prime Running

Bjorn-Ivar Sigbjornsen

Sports

Health & Fitness

Education

Frequency: 1 episode/13d. Total Eps: 17

Endure Prime is a running podcast designed to help you run better — physically and mentally. Each episode delivers practical training tips, mindset strategies, and motivation to help runners of all levels improve performance, build consistency, and enjoy the process. Whether you’re chasing a new PR or simply want to feel stronger on your runs, Endure Prime is here to help you keep going.

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

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Good

Score global : 84%

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Episode 17: The 5K Training Guide, Part 2

Season 2 · Episode 17

Friday, June 12, 2026 • Duration 48:58

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.

Endure Prime Running – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Endure Prime Running – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify