Forums >General Running>Distance: recovery run vs. long run
Jmac11 adds a good point which I skipped...the purpose of recovery is to support the absorption of the benefits from the hard, stressing workout (or race) you're recovering from. When your focus of the workout is easy miles to support building your base -- that's generally not a recovery workout.
+1 for this.
The classic sign of a well-paced recovery run is that you should feel better at the end than you did at the start. If I've done a long run, or a particularly hard workout, sometimes I will do a recovery run the following day (for me, typically ~30 minutes). Generally my legs will be a bit stiff and sluggish at the start, but feeling much improved by the end.
This is different from an easy run as milktruck has pointed out.
3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)
10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)
* Net downhill course
Last race: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
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Sounds good. What should be my max distance for my long runs the next 2 weekends? I completed a 15-mile long run 10 days ago and had originally planned on 13-14 mile runs the 2 weekends before the race. I am thinking I should max out at 9-10 miles now to make sure I am rested. I did an easy 6 miles this morning and wasn't in any pain but the ball of my left foot still felt a bit tender/pressure.
An easy 9-10 this weekend sounds good. How about 8-9 on the following Wed or Thur with some half marathon paced miles and then 7-8 easy the following weekend. Go by feel. Do't push it to get it in. Make sure your recovery is progressing vs you feeling you are continuing to break down.
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The above is what I am referencing for recovery run. Keeping heart rate below 150 and breath under control to be able to breath just through my nose. I know 8 miles like this is not correct but what about 4-5 miles?
Ha-ha-ha - I know quite a few runners for whom 150 heart rate would be their marathon effort (btw, they are pretty good runners - ~6:30 mpm marathon pace). So, please use percentage of your Max Heart Rate, not absolute numbers - usually if you run at <70% Max HR, it is considered as a recovery pace.
paces PRs - 5K - 5:48 / 10K - 6:05 / HM - 6:14 / FM - 6:26 per mile
Yeah the HR seems very high - I run my easy days pace based on HR.
I try and keep my HR in the 120s on easy days - which means it's also a good gauge of how fit I am.
When I'm in good shape - that's around 5:15km pace - if i'm in bad shape - like currently - that's like 6:20km pace I don't like where i'm at currently haha - but that's what a year of injuries will do
I did a "recovery" walk of about 12 km in 2 hours yesterday. Two days earlier I had a hard time jogging 12 km. I'm on a calorie deficit.
Felt bad for the first few kilometres - then it was just a mental thing.
Feel pretty good today. I think a lot of recovery is just getting the juices through the system and let it do its work.
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That feeling is the lymphatic system at work decongesting your legs/body. Movement is medicine.
Yea. 🙂