4000m specific interval workout
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What is 4000m specific workout ?
4000m interval workout during the specific part of the training is used to accustom your body to the target race pace. It is to be differentiated from long MAS interval training. They are used as an alternative to the 2000m workout and 3000m workout in the specific marathon preparation. The specific workout is to be carried out in the weeks preceding the competition. Running sessions at a running pace allows progression and allows you to get your body used to the pace by triggering adaptations in terms of stride, running economy and metabolism. This will also allow you to apprehend this pace and will be a psychological help for the D-day. The 4000m specific workout is mainly used when preparing for a half-marathon or a marathon. To prepare for a half-marathon, also look at the pace table on the 2000m specific workout. To prepare for a marathon, also look at the pace table on the 2000m specific workout and 3000m specific workout.
Time's table depending on your MAS
With the table below, you will easily find the times to achieve the 4000m and corresponding rest times. These correspond to the target pace on a half-marathon and on a marathon.
The table reads as follows: If you plan to achieve an half-marathon competition in 1H30 min, you must run the 4000m in 17'04" with a rest of 2' between each fraction and this for all repetitions.
Other example, for a marathon goal of 2H58' you must run the 4000m in 15'56". So if you know your MAS, you can estimate your time over half-marathon or marathon.
If you do not know it, it would be good to estimate it by a cooper's test or half cooper's test.
With the estimation of your MAS, you will have a more precise idea of your pace or your time over 10k, half-marathon and marathon.
| MAS (km/h) | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
|---|---|---|---|---|---|---|---|---|---|---|
| 4000m | 29' 24" | 26' 44" | 24' 28" | 22' 34" | 20' 52" | 19' 30" | 18' 12" | 17' 04" | 16' 08" | 15' 21" |
| rest | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' |
| forecast time on half marathon | 2h 35' | 2h 21' | 2h 09' | 1h 59' | 1h 50' | 1h 43' | 1h 36' | 1h 30' | 1h 25' | 1h 21' |
| 4000m | 30' 20" | 27' 36" | 25' 13" | 23' 20" | 21' 37" | 20' 12" | 18' 58" | 17' 50" | 16' 52" | 15' 56" |
| rest | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' | 2' |
| forecast time on marathon | 5h 20' | 4h 51' | 4h 26' | 4h 06' | 3h 48' | 3h 33' | 3h 20' | 3h 08' | 2h 58' | 2h 48' |
To optimize the development of your capabilities as much as possible, do not hesitate to change the effort distances. To know the times to do according to the distance and your MAS, see the calculation page.
How to perform specific interval workout ?
First, you need to determine your pace, which will depend on your competition and your abilities. To help you during your specific interval sessions (therefore at a racing pace), you can make a wristband with the target times. If you're starting the interval training, you can start with 2 times 4000 m before gradually increasing as shown in schedule example of training sessions. You can increase up to 3 x 4000m or 4 x 4000m if you have planned to run a marathon.
Procedure :
| Step | Description | What to do | |
|---|---|---|---|
| 1 | Warm up | For warm up, jog for at least 15 min, or 20/25 min if it's very cold. The goal is to prepare the muscles to the efforts that will follow avoiding tears. | |
| 2 | Stretching / Drills | Depending on your habits, you can do some stretching or better, if you have extra time, do drills. | |
| 3 | 4000m | 4000m to run in a duration depending on your MAS, see table above | |
| Repeat 2 times | 4 | Rest | see table above |
| 5 | 4000m | 4000m to run in a duration depending on your MAS. | |
| 6 | Cool down | Cool down is a slow jogging, of approximately 10 min, which allows the heart to calm down and recover gradually a normal pulsation rythm. If you do the workouts on an athletic track, run in the opposite direction for calm down. |
The rest is done by trotting between each 4000m. Avoid walking as much as possible. You should be able to maintain the same pace from the first to the last repetition. As a reminder, if you do the split on a 400m athletics track, 4000 meters corresponds to 10 laps. Do not neglect a recovery period of at least one day if you're not used to this effort.
Schedule example
With the schedule below, you will find an example to follow the principle of progressiveness, this example is given in order to prepare the specific pace for a half marathon or a marathon. Ces seances peuvent à allure half marathon ou allure marathon peuvent être inclues dans les sorties longues.
| Week | Workout | Amount of km | Comment |
|---|---|---|---|
| Week 1 | 2 x 4000m | 8 km | |
| Week 2 | 2 x 4000m | 8 km | |
| Week 3 | 3 x 4000m | 12 km | |
| Week 4 | 2 x 4000m | 8 km | week lightened |
| Week 5 | 3 x 4000m | 12 km | |
| Week 6 | 4 x 4000m | 16 km | |
| Week 7 | 3 x 5000m | 15 km | |
| Week 8 | 3 x 4000m | 12 km | week lightened |