What is 5 4 3 2 1 interval training?
Henri Rey
2025-10-24 12:35:48
Nombre de réponses
: 20
The Countdown Fartlek will make your run fly by, as each interval is shorter than the previous one.
You run for only 30 minutes, but you will get a heart-pumping workout in.
The Workout Warm up with 10 minutes of easy running.
Run hard for 4 minutes, easy for 2 minutes, hard for 3 minutes, easy for 90 seconds, hard for 2 minutes, easy for 1 minute, hard for 1 minute, easy for 30 seconds.
Cool down with 5 minutes of easy running.
After a 10-minute warm up of easy running at a conversational pace, you will run 4 minutes hard, 3 minutes hard, 2 minutes hard, and 1 minute hard—with a half-time recovery interval in between.
This means that for 4 minutes of hard running, you recover with 2 minutes of easy jogging, and so on.
Hard is a relative term—the exact pace will differ from runner to runner.
Instead of worrying about pace, focus on effort: your breathing should be labored and you should be able to only speak a word or two at a time without gasping for breath.
You don’t want to run so hard that you are unable to recover by the start of the next interval, so hold back a bit during the first interval and try to run faster with each successive interval.
Track it here with Runkeeper.
Our Audio Cues will tell you when to speed up or slow down.
If you’re just getting started, check out last week’s Out-and-Back Progression Run.
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Capucine Meyer
2025-10-24 10:10:33
Nombre de réponses
: 14
The 5-4-3-2-1 method is a type of interval training that involves applying the “eat the frog” mentality to your workout.
You start out with longer intervals and work your way down time-wise, while increasing the speed of your threshold intervals.
According to Corinne Fitzgerald, head coach at New York’s Mile High Run Club, applying this type of approach to a treadmill session is known as fartlek, the Swedish word for speed play.
The idea that you’re going fast, then recovering, then going fast for a certain amount of time, and when you have a block of recovery time that you’re working toward, it kind of helps you mentally.
Fitzgerald recommends programming this variety of workout into your schedule about twice a week, leaving ample time for recovery in between.
If you want, you can shorten the active recovery portions to make the workout a little more challenging.
Or, if you have more time to dedicate to the gym, you can start at a higher number than five and work your way down.
The 5-4-3-2-1 workout is structured as follows:
5 minutes: Active Recovery
5 minutes: Threshold Pace
4 minutes: Active Recovery
4 minutes: Threshold Pace
3 minutes: Active Recovery
3 minutes: Threshold Pace
2 minutes: Active Recovery
2 minutes: Threshold Pace
1 minutes: Active Recovery
1 minutes: Threshold Pace.
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