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 episode includes a simple, repeatable stride session, guidance on choosing safe and predictable locations, an early-season injury check-in, and a masters athlete perspective on why freshness and coordination matter more with age. There’s also a practical nutrition segment on fueling light speed work so it feels smooth rather than heavy, plus an update on the long-running Sub-20 Project and what winter training looks like right now.

Calm, grounded, and realistic, this episode focuses on consistency, safety, and keeping speed cooperative—so training holds together now and leaves room for more later.

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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 in your training year-round. We also dig into winter injury patterns, especially Achilles irritation, and how to read early signals before they turn into something bigger.

For masters athletes, we talk about readiness, economy, and why experience can actually become an advantage in winter. And in the Sub-20 Project update, I share how winter has turned into a cadence and economy lab while building toward a July goal — adjusting when life happens without giving up momentum.

This episode is about training in a way that lets you arrive in spring healthy, steady, and ready to build — not burned out or starting over.

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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 anchor sessions that regulate instead of drain, how to spot early injury signals before they become setbacks, and why winter nutrition quietly determines whether training feels possible or punishing.

This episode also introduces recurring threads for 2026:

• The Masters Athlete Corner — training that respects the body you have now

• The Sub-20 Project — a long-term, honest journey toward breaking 20 minutes for 5K later in life

No hype. No hero workouts. Just practical, repeatable training that fits real life — in January and beyond.

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