Easy Recovery Run
Pre-long run preparation
Total duration
30 minutes + stretching
Target pace
6:30-7:00/km
Approximate distance
4.3-4.6 km
Session Structure
30 min Z2 jog: 6:30-7:00/km Conversational pace, don't look at heart rate
5-10 min cool-down: Easy walk Walk until you feel relaxed
5-10 min stretching: Focus areas Calves, hamstrings, soleus
Key Points
- Avoid speeding up: Even if you feel great, the goal is to loosen legs, not stress them
- Run by feel: Ideal to do this without watching the clock, guided by sensation
- Economic mode: Stay in energy-saving mode, thinking about Sunday's long run
- No pressure: This is active recovery to prepare for the weekend