Endure Prime Running

Bjorn-Ivar Sigbjornsen
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  • Running

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.

  1. Episode 18: Don't Try To Maintain Peak Fitness On Vacation

    26 jun

    Episode 18: Don't Try To Maintain Peak Fitness On Vacation

    Summer often brings a change of routine. Travel, family commitments, social events, and a break from normal schedules can leave many runners worrying about lost fitness and interrupted training. In this episode, I explore why that concern is often larger than the actual risk. We look at what happens to fitness during shorter periods of reduced training, why maintaining fitness can sometimes be more valuable than chasing improvement, and how experienced runners learn to adapt their training to the realities of life rather than fighting against them. I also share a personal update on my Sub-20 5K project and why I've had to adjust my timeline after several months where migraine symptoms have limited the quality training needed to pursue that goal. This is a conversation about consistency, patience, realistic expectations, and understanding that long-term progress is built over years rather than a few individual weeks. Whether you're heading into vacation season or simply trying to balance running with the rest of life, this episode is a reminder that fitness is often more resilient than we think. Hosted on Acast. See acast.com/privacy for more information.

    32 min
  2. Episode 17: The 5K Training Guide, Part 2

    12 jun

    Episode 17: The 5K Training Guide, Part 2

    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.

    49 min
  3. Episode 16: The 5K Training Guide - Part 1

    29 may

    Episode 16: The 5K Training Guide - Part 1

    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.

    44 min
  4. Episode 15: 1:59:30 – Marathon Special

    15 may

    Episode 15: 1:59:30 – Marathon Special

    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.

    30 min
  5. Episode 14: From Spring Strength to Summer Speed

    29 abr

    Episode 14: From Spring Strength to Summer Speed

    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.

    51 min
  6. Episode 13: Stuck but Fit

    17 abr

    Episode 13: Stuck but Fit

    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.

    1 h 11 min
  7. Episode 12: Running Anywhere — Training Through Travel, Heat, and Change

    3 abr

    Episode 12: Running Anywhere — Training Through Travel, Heat, and Change

    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.

    30 min
  8. Episode 11: Lessons From Indoor Racing

    20 mar

    Episode 11: Lessons From Indoor Racing

    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.

    45 min
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Información

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.

Ficha técnica

  • Creado por
    Bjorn-Ivar Sigbjornsen
  • Años en activo
    2025 - 2026
  • Episodios
    18
  • Clasificación
    Apto
  • Derechos de autor
    © Bjorn-Ivar Sigbjornsen
  • Sitio web del podcast
    Endure Prime Running
  • Proveedor