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12th April
written by John

Recovery runs are the most important part of your training regimen. The body needs a break from the intense training a distance runner puts it through. The hard workouts provide the stimulus to help you improve. The recovery runs are when you will see those training benefits. Running fast everyday will lead to overtraining, and may cause unwanted injuries. By balancing the volume and intensity of your training you will see your fitness improve.

Recovery run pace will vary from person to person and the event you are training for. The pace of the run is the most important variable that you must control. Many athletes believe they need to run fast everyday. My philosophy is, the slower the better. I have always run slowly on my easy days. You should feel as though you can carry on a conversation with another person and not be laboring at all. If you have a heart monitor try to keep your heart rate between 135 to 150 bpm. Most of my recovery runs I do alone. I recommend you do this so you are not competing with another athlete. If you follow these tips you will see improvement with your race times and feel ready for your next workout. To learn more you can go to why are recovery runs important.

If you have any questions or topics you would like for me to talk about Email them and I will address them personally and include them in my videos. Until next time, have a Great Run. Sign up for my newsletter for more tips.


  1. Frank

    hi iam a 27 year old man i have started running a month ago i am going to run a half marathan this weeknd i ran 11 miles yesterday do uthink its ok to hav e a rest day i was sore how many days before the race shouldi resttake care hope to hear from u soon

  2. 13/04/2008

    Hi Frank,
    It would be fine to take a rest day. If you are going to race on the weekend it would do the body good to recover and get ready. Good Luck and let me know how you do.


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