At four miles, runners face a significant test of aerobic endurance and threshold strength. This distance requires excellent pace judgment and energy system management. Success demands well-developed aerobic capacity combined with tactical racing ability. Training emphasizes aerobic development and threshold maintenance, focusing on sustaining race pace through accumulated fatigue.
Training Plan for the Average Woman - 4 Miles Run
Most runners require 8-10 weeks of dedicated preparation. Training includes 5 weekly sessions: two quality workouts, one long run, and two recovery runs. The program emphasizes balanced development of endurance and speed capabilities.
Recovery Guide for the Average Woman - 4 Miles Run
An average runner needs 12-24 hours to recover properly. They should drink 750ml of water and have a balanced meal within 30 minutes. A proper 15-minute cool-down helps prevent next-day stiffness. Light exercise the next day is fine if energy levels feel good. Before returning to training, any muscle soreness should be minimal.