Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

Like this site:

[?] Subscribe To This Site

Best Running Tips Blog

Special Workouts: Billat's Four by Five and the Thirty-Thirty

Veronique Billat is an expert on how to improve running performance.

She is a fast half marathoner herself (sub 1:20), coach of top runners in France, and a renowned exercise physiologist.

When she claims she has found a way which show how to improve running performance and increase running speed, the running society listens.

Below are two of her workouts. Both of them have been scientifically tested and have proven to be successful, so we'd better pay attention!

What Do the Workouts Do?

Billat claims in her article in the "Journal of Sports Medicine and Physical Fitness" that the 4x5 workout and the 30-30 increases max VO2.

This is the amount of oxygen your body passes on to your muscles.
A higher max VO2 will help you increase running speed.

Another accepted way of increasing VO2 is via interval running.

How to Improve Running Performance with the Four by Five?

The recipe is simple:

Run four times for five minutes with a 2 1/2 minute recovery jog in between.

At what speed?
She explains further that you should do this workout at a pace between tempo and interval pace. This is normally close to 5K race speed.

And What About the Thirty-Thirty?

Again, the recipe is simple:

Alternate 30 seconds of fast running with 30 seconds of slower running. Do this a maximum of twenty minutes, or until exhaustion.

At what speed?
This should be done at interval pace.

Note that for these types of timed workouts the Gymboss is a perfect little tool to use.

What Do I Think of the Workouts

These are killer workouts. I like killer workouts. At times... I like that they help make you really strong. I don't really like doing them though!

These are pretty good to do when you get to the phase in your training just before your key race, say about 2-3 months out.

Both of them take limited time to complete, which make them work reasonably well as lunch time workouts for example.

My lunch break is not overly long (as for most people), a bit too short to be satisfactory if I stick to easy running.

However, the 4x5 and the 30-30 workout get me sufficiently tired for the rest of the day!

They are good replacements for interval sessions.

And it is always good to get a bit of extra variation into your running schedule.

After all, as a general rule, the question of how to improve your running performance is best answered by saying that a runner needs to cover as many different running speeds in running training.

Each running speed comes with its own benefits.

So, do the Billat everyone!

Other related pages you may be interested in:

Gymboss Review

Fartlek

Tempo Running

Wish to have more running tips ?
Subscribe to the Best Running Tips Newsletter or to my site blog.

Go from Billat's Special Running Workouts Page to Running Training Page

Go from Billat's Special Running Workouts Page to Best Running Tips Homepage

Running Training
Questions: Ask Your Running Training Questions | Running Training Q&A Summary |
Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts |
Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program |
Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running |
Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records

Like this page:

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

CROSS COUNTRY TRAINING COURSE Into cross country? Then make sure you check out the NEW cross country training course from Coach Christensen. Click here for more information

NEWSLETTER Click the picture above to subscribe to the FREE Best Running Tips Newsletter Comes with free ebook.

COACHING Need help with your running? Then check out my NEW Best Running Coach Coaching Service. Offers in-depth analysis of your current situation, strengths and weaknesses and a custom-tailored running program that brings results.

BEST MARATHON PLAN Do you want to run your first or fastest marathon? Find out how to train for a marathon the right way with the 100 Day Marathon Plan. Of all the marathon plans I have seen this is the best. 100 Day Marathon Plan Review

BEST RUNNING GEAR When you are a runner, you are doing intervals. The Gymboss is a really clever and cheap piece of running gear that makes interval running a lot more comfortable. Check out the Gymboss review to find out why.

WEIGHT LOSS Do you need to lose weight? And want a little bit of help? Then check out the "How to Lose 10 Pounds" ebook. It's not about pills, potions or powders, but about stuff that works. How to Lose 10 Pounds in 10 Days

BRT eBOOK Want to get all the information from this site in one handy ebook? The Best Running Tips eBook... More than 250 Pages in 1 Easy eBook. Click here for more information.

Find Your Next Page Below

What's New

Best Running Tips Blog

best-running-gear.com

Best Running Articles

Special Workouts: Billat's Four by Five and the Thirty-Thirty

What Do the Workouts Do?

How to Improve Running Performance with the Four by Five?

And What About the Thirty-Thirty?

What Do I Think of the Workouts

New! Comments

CROSS COUNTRY TRAINING COURSE

NEWSLETTER

COACHING

BEST MARATHON PLAN

BEST RUNNING GEAR

WEIGHT LOSS

BRT eBOOK

Find Your Next Page Below

What's New