About this video

• Video Title: Norwegian 4x4 Mistakes | Are you doing the 4x4 wrong?
• Channel: Best Health and Fitness Clips
• Speakers: None specified
• Duration: 00:04:21

Overview

This video identifies and explains seven common mistakes runners make when performing the Norwegian 4x4 interval workout. The presenter offers solutions to improve workout effectiveness and prevent common pitfalls, aiming to help viewers get faster and avoid exhaustion.

Key takeaways

• Mistake 1: Incorrect Intensity: Running hard intervals too hard (unable to speak) or too easy (able to hold a conversation). The target is 90-95% of max heart rate or an 8/10 effort, allowing for 2-3 words spoken.
• Mistake 2: Inadequate Recovery: Not allowing enough recovery time or jogging too intensely during recovery periods. Recovery should be a walk or light jog at 60-70% max heart rate, enabling normal conversation.
• Mistake 3: Skipping Warm-up: Jumping into high-intensity intervals without proper preparation. A 10-minute easy run followed by progressively faster strides is recommended, finishing with a practice interval at 80% effort.
• Mistake 4: Poor Pacing: Going too fast on the first interval and fading on subsequent ones. Consistent splits across all four intervals are crucial, with an emphasis on even pacing.
• Mistake 5: Overtraining: Performing the Norwegian 4x4 workout too frequently. Maximum twice per week with 48-72 hours rest is advised, with beginners doing it once a week and advanced runners twice.
• Mistake 6: Ignoring Environment: Not accounting for different surfaces (track, treadmill, road) or weather conditions (heat, humidity, wind). Adjust expectations and focus on effort level over pace when conditions are not ideal.
• Mistake 7: Lack of Progression Plan: Repeating the same workout without increasing intensity or duration over time. A gradual progression plan, such as adding 5 seconds per interval every 2-3 weeks, or using this workout in specific 6-8 week blocks, is necessary.