The 4-kilometer distance challenges athletes with complex aerobic demands and sustained threshold requirements. This race requires sophisticated pacing strategy and well-developed aerobic power. Training combines extensive aerobic work with threshold development, emphasizing the ability to maintain race pace while managing increasing physiological stress.
Training Plan for the Average Woman - A 4k (4km) 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 - A 4k (4km) 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.