Week 4: Building Distance (July 12-18, 2025)
Welcome to Week 4! This week marks an important milestone in your training as we increase your long run distance to 4 miles and continue to extend your running intervals. You should be noticing improvements in your endurance and comfort level while running.
Week 4 Goals
- Complete your first 4-mile long run
- Adjust to longer running intervals (4 minutes running/2 minutes walking)
- Begin paying more attention to pacing consistency
- Practice nutrition for longer workouts (pre-run meal, during-run hydration)
Daily Workout Schedule
Monday: Rest Day
Complete rest day to recover from Week 3. As training intensity increases, these rest days become even more important for your body to adapt and strengthen.
Tuesday: Easy Run/Walk
Total Time: 35 minutes
- Walk briskly for 2 minutes
- Perform dynamic stretches for 3 minutes:
- 10 leg swings (each leg)
- 10 arm circles forward and backward
- 10 walking lunges
- 20 seconds high knees
- 20 seconds butt kicks
- Run 4 minutes / Walk 2 minutes
- Repeat this cycle 4 times (24 minutes)
- Add a final 1-minute walk to complete the 25 minutes
- Focus on maintaining even effort during each running segment
- Walk slowly for 2 minutes
- Perform static stretches for 3 minutes:
- Calf stretch (30 seconds each side)
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Hip flexor stretch (30 seconds each side)
Wednesday: Cross-Training
Duration: 40-45 minutes
- 40-45 minutes cycling with 3 x 5-minute moderate efforts
- Structure:
- 5 minutes easy warm-up
- 5 minutes moderate effort
- 5 minutes easy recovery
- 5 minutes moderate effort
- 5 minutes easy recovery
- 5 minutes moderate effort
- 10-15 minutes easy cool-down
- 40-45 minutes swimming with increased intensity during middle 15 minutes
- Structure:
- 10 minutes easy warm-up
- 15 minutes slightly harder effort
- 15-20 minutes easy cool-down
- 35-40 minutes including all previous exercises plus:
- Adding light weights to squats if comfortable
- 3 sets of 10 single-leg deadlifts (each leg)
- 3 sets of 12 resistance band lateral walks
- Rest 45-60 seconds between sets
Thursday: Easy Run/Walk
Total Time: 35 minutes
Same as Tuesday
- Run 4 minutes / Walk 2 minutes
- Repeat this cycle 4 times (24 minutes)
- Add a final 1-minute walk to complete the 25 minutes
- Try to match your pace from Tuesday’s workout
Same as Tuesday
Friday: Rest Day
Rest day before your longer run on Saturday. Focus on proper hydration and nutrition today to prepare for tomorrow’s increased distance.
Saturday: Long Run/Walk
Total Distance: 4 miles
- 5 minutes of brisk walking
- 5 minutes of dynamic stretches and light jogging
- Run 4 minutes / Walk 2 minutes
- Repeat this cycle until you reach 4 miles
- Bring water and practice hydrating every other walking break
- Consider bringing a small energy snack if you’ll be out over 60 minutes
- Pace yourself – the goal is to maintain consistent effort throughout
- Walk 5 minutes
- Complete full-body stretching routine (5 minutes)
Sunday: Active Recovery
30 minutes easy walking
30 minutes yoga focusing on hip and leg mobility
20 minutes easy swimming
Tips for Week 4
Nutrition for Longer Runs
As your runs increase in distance, nutrition becomes more important:
- Before: Eat a small, easily digestible meal 1-2 hours before your long run (e.g., toast with honey, banana, or oatmeal)
- During: For runs over 60 minutes, consider taking in some carbohydrates (sports drink, energy gel, or a few dates)
- After: Consume a combination of protein and carbohydrates within 30-60 minutes after finishing (chocolate milk, protein smoothie, or sandwich)
Pacing Consistency
Learning to pace yourself is a crucial marathon skill:
- Try to maintain an even effort level across all running segments
- Resist the urge to start too fast – the first interval should feel easy
- Your last interval should be at a similar pace to your first
- If you’re using a sports watch, check your pace occasionally, but focus more on how you feel