Endure Prime Running

Summer often changes the way we train. Travel, family commitments and different routines can make even the best training plan difficult to follow. In this episode, Bjørn-Ivar explores why adaptability may be one of the most important qualities a runner can develop. Rather than trying to force perfect training into an imperfect schedule, this episode looks at how flexible thinking helps maintain co...

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 mor...

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...

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 exp...

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 t...

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 quickl...

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...

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 hiki...

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...

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...

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...

February is often where running seasons quietly take shape. In this episode, Bjørn-Ivar reflects on why this part of the year feels different, and why motivation alone stops being enough. The conversation moves through three pillars that matter most for getting faster over time: choosing a goal that genuinely pulls you forward, staying injury-free so the work can actually accumulate, and building...

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 inspirat...

Mid-January is where training habits usually drift. Not because people stop caring, but because winter quietly changes how effort, motivation, and recovery behave. In this episode, we talk about how to train through the colder, darker months without forcing things, breaking rhythm, or picking up injuries that derail the season before it even starts. The focus is on efficiency and safety, not grit...

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...

January usually invites people to build the “perfect” training plan — the one that looks incredible on paper but collapses the moment real life enters the room. Episode 4 of Endure Prime takes a different approach. Instead of chasing fantasy schedules and unrealistic expectations, we build something durable, flexible, and deeply effective: a training week that works for beginners, masters athletes...

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...

In this episode of Endure Prime, Bjorn-Ivar takes you inside the reality of winter training — where darkness, weather, schedules, and everyday life collide. Through stories from filming running routes in Oslo, he explores why indoor training isn’t “cheating,” why consistency is the real engine of endurance, and how small adjustments can transform your motivation through the colder months. You’ll h...

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. Bjor...