Recovery Runs

These allow you to recover from a hard week of training, or a tough race or to prepare for a tough training week. They improve your blood flow to and from muscles, which helps to improve muscle repair and speeds recovery.

The pace should be a lot slower than any you use in a race. Something like 75% of your perceived race effort. Perhaps 90 secs per km slower than your 10km race time.

Run for about 40 minutes.  Don’t get carried away if you are running with others who might have different pace or distance objectives.

Your recovery run will add to your weekly volume, all of which helps build additional endurance.

Graeme Loudain – September 2019

These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email