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Dæhlie 365April 6th

4X4 IS AN EFFECTIVE AND GOOD WORKOUT.

Our ambassador Marthe Karlsen is trying to keep as normal a training day as possible these days. We asked Marthe to go through her favorite running session now that the running shoes have been found for the season.

Keep everyday life as normal as possible

Nowadays, the days are mostly training and exam reading for me. It is important to try to keep everyday life as "normal" as possible. Many may find it a little difficult to motivate sometimes, especially now that everything is on hold. I think we all do. It is therefore important to set small personal goals going forward, whether it is to take 10 hang ups or to run a little and a little longer at intervals. Be creative, run in stairs, exercise strength outside, and enjoy being able to move.

In a normal week for me, I train 6 days a week. On these days I usually train 3 strength sessions, 1-2 intervals and 4 long trips. Before strength, I usually take after a run so I'm warm and good. The weather in Trondheim is currently very variable, so the sessions range from 3h long skiing to slightly shorter running sessions.

Marthe's favorite interval, which you can do outdoors in nature now is 4x4min. running.

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Marthes workout: 4x4 min. interval.

This is an effective and good workout that does not take long to perform, but still with good effect. 4x4 is an interval for those who want to get in a better shape, but also for those who want to get a better endurance effect of the workout. It is also possible to add the number of moves, for example 5x4min or 6x4 min.

How to do the workout:

  • Warm up (Progressively, you should breathe a little at the end of the warm up)
  • 4 sprints of 4 minutter
  • 2 min pause (in the pauses you should keep moving)
  • You should keep the same speed on all 4 sprints, so it is important that you open accordingly
  • After the sprints, run slowly for 5-10 minutes

wool-works

$25.00 $15.00


wool-works

$25.00 $15.00