4S METHOD
The thinking behind our doing
The 4S Method has changed our approach to training and given us lots of smiles in the process. It’s simple, effective, fun and appropriate for runners of all skill level, ability and experience from complete beginners up to top marathon and ultra-marathon runners.
The 4S Method is for EVERYBODY and has put the FUN back into running...here’s how!
01
SPEED
SPEED sessions are mainly made up out of intervals to build speed (of course!), strength, and oxygen uptake. Less explosive pace may also be built during Speed Tempo sessions, where you may run faster
than race pace in one long go. By running fast, we also generally develop a better running technique!
Depending on our your distance, your form and what you like to train, speed sessions may vary from 100m up to as long as any distance under your targeted race distance, as long as you run them faster than your targeted race pace.
02
STRIDE
STRIDE is all about using our energy in best way possible - meaning that when we run, we should minimize all energy expenditures except for those moving us forwards. Stride, or running technique, sessions make us more efficient and faster runners while also decreasing the risk of injury! In HeyRunning, we use 5 different points (see the HeyRunning STRIDE Checklist* for more info) to identify the most common mistakes runners make, explained so that anyone can understand and make corrections. Except for making assessments, we recommend running technique drills to be carried out during our runs for best possible impact.
03
STRENGTH
STRENGTH builds our running form, and thus tend to make us less injury prone. In strength training, we try to focus on A) core training for back, abs and obliques, and B) supplementary training for legs incl glutes, calves, hamstrings and sometimes ankle muscles. Strength training may either be conducted as separate cross-training sessions, or added into our running session before, during or after runs.
04
STAMINA
STAMINA is what you do when you train for a long time, or run slower than your targeted race pace. We
divide our stamina training into two parts: Long-Slow Distance (LSD) and LSD Tempo. Both of these are based on a slow basic pace - however the latter will contain elements of running at or slightly faster than race speed, while with LSD, it's only the distance (and/or time!) that matters rather than the pace. Depending on several factors (incl your distance, session distance, injury history, time available) try to include 1-2 stamina training sessions per week.
