Active Recovery
Post-long run recovery session
Total duration
30 minutes
Target zone
Z2 (110-129 bpm)
Purpose
Recovery & circulation
Recovery Session Structure
5 min easy walk: Gentle activation Get the body moving, no rush
20 min easy jog: Very comfortable pace Focus on blood circulation, not speed
5 min walk: Cool down gradually End relaxed and refreshed
Pace guidelines
Target pace
6:30-7:00 min/km (or slower)
If tired
Reduce to 20-25 min or walk
Surface
Dirt or grass preferred (softer impact)
Mental approach
Listen to body over watch
Recovery Nutrition
Before run
Light if anything - tea or water sufficient
During run
Just water - no fueling needed for 30 min
Post-run
Continue normal recovery from yesterday
Recovery Session Tips
- Listen to your body: The day after a long run, your body needs gentle movement to aid recovery
- Surface matters: Choose softer surfaces like dirt trails or grass - easier on legs after yesterday's volume
- Hydration: Continue rehydrating from yesterday, but don't overdo it during the easy run
- No pressure: If you feel more tired than expected, reduce duration or walk instead
- Goal is circulation: We're promoting blood flow to flush out metabolic waste, not building fitness
- Heart rate priority: Stay in Z2 even if it means running very slowly - the effort is more important than pace