4 × 4
Four controlled four-minute efforts, with an easy jog between. A benchmark interval session.
Total min
50
Target /km
3:50–4:10
Min hard
16
HR zone
Z4–Z5
RPE / 10
9
Distance km
≈9.7
Structure
The whole session,
one line.
Select a block
0′50′
Selected
Warm-up0:00 – 15:00 · 15 min
Fifteen easy minutes. Add four relaxed twenty-second strides when ready; these are additional to the timeline.
Distance is approximate: it assumes the middle of the target range for the hard portion and a six-minute kilometre for everything else. Run the session by time, not by distance.
Where does this
fit in a week?
The plan builder places this session in an eight-week block and rewrites its paces for your current 5K.
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