Are 4 Trains Running

As a running enthusiast, I often find myself pondering the question: are 4 trains running? For those unfamiliar with the concept, “4 trains running” refers to a popular training method used by marathoners and long-distance runners to enhance their endurance and improve their overall performance. In this article, I will delve deep into the details of this training technique, sharing personal insights and commentary along the way.

First and foremost, it is important to understand what “4 trains running” actually means. This training method involves running four days a week, with each training session focusing on a specific aspect of running. These aspects typically include speed training, tempo runs, long runs, and recovery runs. By incorporating a variety of workout types and intensities, runners can effectively challenge their bodies and stimulate growth.

Speed Training:

One of the key components of the 4 trains running method is speed training. This type of workout involves running at a higher pace than your usual running speed, with the goal of improving your overall speed and stride efficiency. Speed training sessions often include intervals, where you alternate between periods of fast running and recovery periods of slower running or walking.

During my own experience with 4 trains running, I found speed training to be both challenging and rewarding. Pushing myself to run at a faster pace not only improved my cardiovascular fitness but also helped me develop a stronger mental resilience. It is important, however, to gradually increase the intensity and duration of speed training sessions to avoid injuries and overexertion.

Tempo Runs:

Another crucial aspect of the 4 trains running method is tempo runs. Tempo runs are performed at a sustained, challenging pace that is faster than your normal running speed but not as intense as speed training. These workouts aim to improve your lactate threshold, which is the point at which lactic acid starts to accumulate in your muscles.

During tempo runs, I often felt a sense of accomplishment and mental fortitude. Sustaining a challenging pace for an extended period of time requires focus and determination. It is during these tempo runs that I truly discovered the power of mind over matter and the importance of mental resilience in running.

Long Runs:

No training method would be complete without long runs, and the 4 trains running method is no exception. Long runs are typically done at a slower, more comfortable pace and are aimed at building endurance and stamina. These runs gradually increase in duration over time, helping runners prepare for the physical and mental demands of longer races.

Long runs have always held a special place in my heart. They give me the opportunity to explore new routes, take in the beauty of nature, and reflect on my running journey. There is something incredibly empowering about completing a long run, knowing that you have pushed your body to its limits and emerged stronger.

Recovery Runs:

Last but certainly not least, recovery runs are an essential part of the 4 trains running method. These runs are done at a very easy pace, allowing your body to recover and adapt from the more intense training sessions. Recovery runs promote active recovery, increase blood flow to the muscles, and help prevent muscle soreness and fatigue.

Personally, I used to underestimate the importance of recovery runs. However, incorporating these easy-paced runs into my training schedule has made a significant difference in my overall performance and recovery. Not only do they aid in physical recovery, but they also provide a mental break from more demanding workouts, helping to maintain a healthy balance in my training routine.


So, are 4 trains running? Yes, indeed they are. The 4 trains running training method offers a comprehensive and effective approach to enhancing running performance. By incorporating speed training, tempo runs, long runs, and recovery runs into your training routine, you can build endurance, improve speed, and develop mental resilience.

However, it is important to note that every runner is unique, and what works for one person may not work for another. It is crucial to listen to your body, adjust the training method to your individual needs, and consult with a professional coach or trainer if needed.

Whether you are training for a marathon or simply looking to improve your running abilities, consider giving the 4 trains running method a try. It may just be the key to unlocking your full running potential.