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
A female runner requires 8-10 weeks of focused preparation. Training includes 4-5 weekly sessions combining endurance runs with speed work. The program emphasizes steady progression in mileage while maintaining strength through supplemental training.
Recovery Guide for the Average Woman - 4 Miles Run
A female runner needs 18-24 hours to recover well. She should drink 700-800ml of water and have a balanced meal rich in iron and protein within 30 minutes. A 15-minute cool-down focusing on hip and core mobility helps prevent tightness. Getting good sleep is essential, and light stretching the next day can help with recovery. She should monitor her energy levels before returning to training.