| Measurement | Time |
|---|---|
| Recommended Surface | Flat Road, Off-road |
| Session Type | Mixed Intervals |
4 / 2 x 2 / 4
Description
Mixed intervals. Best performed on a flat surface so you can gauge distance and effort. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.
Introductory Variation Example
- Recovery – Walk 2 minutes after the 4, 2 minutes for the 2’s before the last 4.
Intermediate Variation Example
- Recovery – Easy jog 2 minutes after the 4, 2 minutes for the 2’s before the last 4.
Advanced Variation Example
- Recovery – Easy jog 90 seconds after the 4, 1 minute for the 2’s before the last 4.
Work through the gears and aim to make each effort progressivly faster than the last.
Notes
Warmup
Warm up with 10 – 15 minutes of running, take it easy and don’t worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching.
Cool Down
Cool down up with 10 – 15 minutes of easy running, again don’t worry about pace. The hard work is done! Finish with light stretching.
Short on time?
Not sure you can fit this session in with the time you have? Consider these tips:
- Reduce the warm-up and cool-down. Don’t start this session without warming up though!
- Reduce the number of repetitions and/or rest. Focus on quality over quantity!
