Endure Prime Running

Yomif Kejelcha has spent more than a decade among the world’s best distance runners, from 3,000 and 5,000 metres on the track to the 10,000, half marathon and marathon.

In this episode, Bjørn-Ivar reflects on Kejelcha’s journey through extraordinary performances, championship near-misses and a gradual move towards longer distances, culminating in his 56:51 half marathon world record in Buenos Aires.

It raises an interesting question for the rest of us: how certain should we really be about the kind of runner we are? The distance that suited us five or ten years ago may not b...

This episode begins a new series: The 5 Pillars of Better Running.

The first pillar is consistency.

Not perfect training weeks. Not completing every planned session. And not trying to make up every workout that gets missed.

Instead, this episode looks at consistency as the ability to keep returning to running over time.

A missed interval session, a shorter run, tired legs, or an unexpected change in everyday life can easily make a training week feel as if it has gone wrong. But long-term progress is built over...

How to return to running after the summer without rushing, losing confidence or increasing your injury risk.

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

Summer often brings fewer structured workouts and more opportunities to simply enjoy running. While many runners worry about maintaining fitness, this episode explores a different perspective: that summer can help you become a better runner in ways that aren't measured by pace or mileage.

Bjørn-Ivar reflects on how exploration, enjoyment, perspective and balance all contribute to long-term development. Through stories and reflections, he looks at why memorable runs often matter more than perfect workouts, how running fits best when it supports life rather than competes with it, and why a healthy relationship with the sport i...

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 consistency, reduces unnecessary stress and supports long-term progress. You'll hear why protecting habits matters more than protecting routines, why short runs still have value, how to avoid the make-up workout trap, and why r...

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...

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...

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 re...

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 ar...

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 o...

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...

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...

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...

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 setbacks.

A practical 60 seconds on/off session anchors the conversation. The focus is “fast but loose” - coordinated, repeatable effort that sharpens without draining the week. We also look at steady eating...

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 moves into practical territory with a controlled speed session inspired by that approach, a nutrition spotlight on how to fuel before faster running without upsetting the stomach, and an injury check-in...

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 training that fits real life instead of ideal weeks. Along the way, there’s a grounded look at a classic interval session, practical thoughts on recovery nutrition after easy and hard days, and a clear check-in on run...

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 inspiration from indoor season logic, he explains why elite athletes protect calm movement even while running fast—and how everyday runners can apply the same principles.

The episo...

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 for the sake of grit.

We look at realistic treadmill strategies, winter footwear, pacing by effort instead of pace, and why hills are one of the most useful tools you can keep...

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’re doing “everything right,” how Zone-2 and controlled intensity actually behave in winter, and why effort — not pace — has to lead the way. You’ll hear how to structure a...

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, marathoners, speed-seekers, and anyone who just wants to feel good in their own body.

In this episode, we break down the two anchor workouts every athlete should have — the Zone-2 engine-builder and the controlled-intensity session — and show you exactly ho...

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 foggy, overloaded kind

• Life-load fatigue — the heavy, often invisible kind

Each one feels different in the body, requires a dif...

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 hear how to train in the “real-life lane,” where work, family and energy levels don’t always cooperate — and why removing obstacles is more powerful than chasing motivation. Bjorn-Ivar also breaks down the mental boost of running in new...

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.

Bjorn-Ivar draws from decades in sport — from boxing silver at the Norwegian Championships to sixteen seasons of American football — to remind us that endurance isn’t just about speed or distance. It’s about showing up, keeping pr...