4 x 4 intervals run completed: I'm going to... - Bridge to 10K

Bridge to 10K

13,982 members18,859 posts

4 x 4 intervals run completed


I'm going to try two intervals sessions per week plus one long run (at weekends). I'm following the 4 x 4 model developed by the Cardiac Exercise Research Group of the Norwegian University of Science and Technology. They have produced strong evidence from research that shows a significant increase in VO2max after 6 to 12 weeks of interval training. ntnu.edu/cerg/advice

Following a warm-up of 10 minutes (I walked for 5 and jogged for a further 5) there is a fast run (at 85-95% of max HR) for 4 minutes, followed by a 3-minute walk. This is repeated 3 more times followed by a cool down.

Reviewing my numbers, I could have gone harder – my maximum HR was only 90% (I actually eased off when I saw my HR reading was 156 – I should have let it rise to 165!). My pace in the fast intervals was around/slightly below 5 min/km (scarily quick for my old legs!) with a peak of 4.06 min/km. The 1k, 2k and 3k intervals were below 6 min/km, which was an average including the 3 minute active rest at walking pace. More confirmation I suppose that Jeffing works!

I was also attempting to put into practice some of Danny Dreyer's 'Chi Running' tips, so perhaps that explains why the numbers were so surprising. I'd definitely recommend the book as a stimulating and informative read.

My cool down was a walk home to change into my Nike Frees then back to the field where I jogged another 1k, although looking at my Garmin stats, 5 mins 40 secs pace (HR in 'aerobic' range) isn't exactly jogging! I can confirm that midfoot striking and following the Chi Running principles appears to enable faster and economical running!

Total distance was 6.58km, in 42 minutes, average moving pace 6.24 min/km. So I'm feeling really pleased with my experiment, very positive about the research I've done and quite excited about my potential (and blown away by the thought I might achieve a 5k time between 25 and 20 minutes!). But I'm also a little frustrated that all the years of sport at school never uncovered any athletic ability! Onwards and upwards – keep running and keep enjoying it!

4 Replies

Ah, so that's what jeffing is. Nothing to do with effing!

AlMorrGraduate10 in reply to BaddieThePirate

Hi Baddie, glad you helped Flick regarding those leggings

BaddieThePirateGraduate10 in reply to AlMorr

From the pics I've seen of Flick they are SO her!

FlyingredGraduate10 in reply to BaddieThePirate

Nope, nothing to do with effing! :)

You may also like...