Competition ready with Jonatan Fridolfsson
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2 min reading
We continue to check in on our ambassadors regarding their form and see how they are adjusting their training to prepare their bodies for competition. One of Sweden's top elite runners, Jonatan Fridolfsson, is next in line.
How has the base training gone?
"The training has generally gone very well during the base training period, although there were a couple of setbacks in the form of flu and Covid in December and January. Then I completed a shorter indoor competition season that ended with a 5th place at the Swedish Championships in the 3000m. Now I’m back to quite heavy base training for a few more weeks before I start peaking my shape for the goals in spring and early summer to run fast in 10 km. During this base training season, I have ramped up the volume of threshold training another notch and have been doing about 50 km at threshold pace or faster per week spread over 5 sessions, along with additional distance sessions, of course. A large portion of threshold training has been a winning concept for me that combines elite training with full-time work, and my base form is better now than ever before."
How does your training change now as the competition season approaches?
"When it comes time to prepare for competitions at distances around 5-10 km, I actually don't need to work so much on increasing speed; instead, it's more about getting my body used to working at really high intensity over longer periods. The tough quality sessions will focus on maintaining competition pace during longer intervals with longer recovery and being able to run fast even when I’m tired. I slightly reduce threshold and total volume and prefer to do somewhat shorter threshold intervals instead of long continuous thresholds so that I can maintain a higher pace without it wearing me down more."
Do you have any specific training tips for a session you usually do during this period to acclimate your body to competition and get speed in your form?
"A really good peak-form session to do a couple of weeks before a 10 km competition is 3 km + 2x2 km + 3x1 km with 4, 3, and 2 minutes of rest. Start at your planned competition pace and try to increase a little bit, especially on the 1 km intervals. For me, that might mean starting at 2:55/km and finishing at 2:45/km. It’s a really tough session and is best done on a running track with company."
Thank you, Jonatan, give it your all now!
How has the base training gone?
"The training has generally gone very well during the base training period, although there were a couple of setbacks in the form of flu and Covid in December and January. Then I completed a shorter indoor competition season that ended with a 5th place at the Swedish Championships in the 3000m. Now I’m back to quite heavy base training for a few more weeks before I start peaking my shape for the goals in spring and early summer to run fast in 10 km. During this base training season, I have ramped up the volume of threshold training another notch and have been doing about 50 km at threshold pace or faster per week spread over 5 sessions, along with additional distance sessions, of course. A large portion of threshold training has been a winning concept for me that combines elite training with full-time work, and my base form is better now than ever before."
How does your training change now as the competition season approaches?
"When it comes time to prepare for competitions at distances around 5-10 km, I actually don't need to work so much on increasing speed; instead, it's more about getting my body used to working at really high intensity over longer periods. The tough quality sessions will focus on maintaining competition pace during longer intervals with longer recovery and being able to run fast even when I’m tired. I slightly reduce threshold and total volume and prefer to do somewhat shorter threshold intervals instead of long continuous thresholds so that I can maintain a higher pace without it wearing me down more."
Do you have any specific training tips for a session you usually do during this period to acclimate your body to competition and get speed in your form?
"A really good peak-form session to do a couple of weeks before a 10 km competition is 3 km + 2x2 km + 3x1 km with 4, 3, and 2 minutes of rest. Start at your planned competition pace and try to increase a little bit, especially on the 1 km intervals. For me, that might mean starting at 2:55/km and finishing at 2:45/km. It’s a really tough session and is best done on a running track with company."
Thank you, Jonatan, give it your all now!
