{"id":113808,"date":"2026-08-11T13:26:09","date_gmt":"2026-08-11T13:26:09","guid":{"rendered":"https:\/\/www.europesays.com\/europe\/113808\/"},"modified":"2026-08-11T13:26:09","modified_gmt":"2026-08-11T13:26:09","slug":"the-training-routine-that-took-jakob-ingebrigtsen-from-achilles-surgery-to-european-gold-in-just-a-few-months","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/europe\/113808\/","title":{"rendered":"The training routine that took Jakob Ingebrigtsen from Achilles surgery to European gold in just a few months"},"content":{"rendered":"

If you’re down in the dumps about an injury that’s barring you for running, we really hope that you watched the men’s 5000m final at the 2026 European Athletics Championships. An electrifying race, it saw various competitors switch in and out of the lead position as the laps progressed \u2013 but it was Jakob Ingebrigsten<\/a> who eventually snatched the win on the final straight in a time of 13:15.29, after spending most of the race hovering near the back.<\/p>\n

This was Ingebrigtsen’s seventh European title \u2013 making him the most decorated athlete in the history of these championships. But this victory was especially sweet, if not miraculous, because it came just six months after the Norwegian underwent surgery on his Achilles<\/a>, which had plagued him with problems for years.<\/p>\n

‘You didn’t think I’d give up my undefeated record that easily, did you?\ud83e\udd47,’ he posted on Instagram<\/a>, post-race. ‘I speak best with my legs. Today, my legs said, ‘thank you’ to everyone who has been patient through the ups and downs and supported me \ud83d\ude4c ‘<\/p>\n

From surgery to success in just six months<\/p>\n

Ingebrigtsen is a two-time Olympian champion, four-time world champion and the owner of five world records, so in many ways, this European win shouldn’t come as a surprise. But many doubted his ability to bounce back to world-leading form after being plagued with injuries for so long. As a case in point, at the 2025 World Athletics Championships in Tokyo last September, after months spent on the sidelines, Ingebrigsten failed to advance from the first round of the men’s 1500m and finished tenth in the men’s 5000m final.<\/p>\n

Even Ingebrigtsen felt both hesitant and hopeful about his return to racing at this year’s European Athletics Championships. ‘I doubted myself every day and every minute leading up to the last lap, maybe \u2013 but I’m always hoping,’ he told BBC Sport<\/a> after his victory.<\/p>\n

And he wasn’t the only one with mixed feelings about the race.<\/p>\n

‘Oh my word!’ exclaimed BBC Sport<\/a> commentator and former world record holder Steve Cram on watching Ingebrigtsen defend his European 5000m title, having previously assumed that he was out of contention. ‘That is either the coolest thing I’ve ever seen, the luckiest thing I’ve ever seen, or just plain, plain genius.’<\/p>\n

But when it comes to bouncing back from injury, it’s rarely about luck. It’s about putting in the work \u2013 and Ingebrigtsen is unafraid to make the effort to do everything that’s required to get back on a start line in healthy shape.<\/p>\n

He has been very open about his injury journey \u2013 the problems, the implications and the unglamorous rebuild involving lots of rest, physiotherapy and cross-training<\/a>. But he is living proof that, if you stay consistent with your rehabilitation programme, getting injured is not the end of the line. ‘Running is not always sunshine and rainbows but injuries are part of the sport and setbacks are a part of life,’ he said<\/a> at the time of his surgery in February. ‘Grateful to have an amazing team and support system around me.’<\/p>\n

Earlier this year, we caught up with Ingebrigtsen to unpick the sessions and routines that have helped him to progress from the operating table to the top of a major championships podium.<\/p>\n

Ingebrigtsen’s post-injury routine<\/p>\n

Speaking to Runner’s World just over two months after his Achilles surgery at a community running event in London<\/a>, hosted by Sports Direct and Nike, Ingebrigtsen revealed that, even at full fitness, he follows a ‘very diverse’ training programme. ‘I do a lot of mileage, but I also do a lot of exercises like sprints<\/a>, drills \u2013 very many different sessions based around high mileage, intensity and controlled threshold philosophy<\/a>,’ he said.<\/p>\n

As such, post-surgery, he trained in a way that maintained that diversity while supporting his recovery. ‘Right now, it’s very similar in terms of build-up,’ he said about his training at the time. ‘I still do a lot of easy running, as well as intervals with higher intensity on the bicycle<\/a> and elliptical<\/a>. But I still try to keep it somewhat familiar with the training routines that I’m used to when I’m in full load.’<\/p>\n

Ingebrigtsen’s top 5 strength moves<\/p>\n

We’ve said it before at we’ll say it again: do you strength training. Whether you’re returning from injury or in good working order, strength work is essential if you want to build and maintain a strong, fast and injury-proof body. Ingebrigtsen knows first-hand the importance of such cross-training \u2013 and it has played an enormous part in his comeback from Achilles problems.<\/p>\n

The Coros athlete shared his non-negotiable strength moves<\/a> with us at the start of the year \u2013 and they’re ones that any runner can accomplish:<\/p>\n

Quarter squats (eight reps, increasing weight)<\/p>\n

Weighted lunges (six reps on each leg, increasing weight)<\/p>\n

Step-ups (six reps on each leg)<\/p>\n

Romanian deadlift (six reps)<\/p>\n

At the time, he completed two sets of these exercises on Fridays, then three sets on Sundays. On Mondays and Wednesdays, he also ticked off some drills, mobility work and plyometrics<\/a> after an easy 10K run.<\/p>\n

Slot these exercises into your own routine in the way that suits you best \u2013 your body, as well as your future race times, will thank you for the effort. It all worked out well for Ingebrigtsen, after all.<\/p>\n