Easy Recovery Run
Z2 pace with technique focus
Total duration
30 minutes + cool-down
Target pace
6:20-6:40/km
Approximate distance
4.7-4.9 km
Session Structure
30 min easy pace (6:20-6:40/km): Closer to 6:30 if feeling tired or heavy legs
5-10 min cool-down: Easy walk. Use it to walk home or around the block
5+ min stretching: Focus areas: Legs, ankles, hips - minimum 5 minutes
Technique Focus Tips
- Relaxed arms: Keep arms loose and natural, avoid tension in shoulders
- Silent footstrike: Focus on quiet, efficient foot placement
- Forward gaze: Look ahead, maintain good head position
- Breathing pattern: Try 3 steps inhale / 2 steps exhale if it feels natural
- Light day advantage: Use this easy session to perfect your running form