How I approach a RECOVERY week (whilst Mary does HILL reps!!) - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of How I approach a RECOVERY week (whilst Mary does HILL reps!!) from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Recovery weeks are personal; the main idea is to reduce overall cardio volume by about 50 % while still keeping some intensity (e.g., a shortened tempo run).
Strength & conditioning work stays unchanged – keep doing the daily 10‑minute sessions.
Nutrition stays consistent; no special diet changes are needed during recovery.
Mental rest is as important as physical rest – listen to your body and accept missed sessions.

Workout Example (your own recovery run)

Warm‑up: 10–15 min easy jog with light drills.
Main run: Choose a typical session (e.g., a 1‑hour easy run) and halve the time – aim for 30 min easy or 30 min tempo if you’d normally do a tempo hour.
Optional intensity: If you feel good, you can keep a short, steady effort (e.g., 30 min at race pace) but stay under the halved duration.
Strength: Add your regular 10 min of body‑weight strength work (push‑ups, squats, core) either in the morning or evening – total 70 min per week.
Cool‑down: 5 min easy jog + foam‑roll.

Closing Note: Give your body the break it deserves this week, then come back stronger for the next three‑week build. Feel free to adjust the paces in the Pacing app to match your own speed, and enjoy the refreshed energy after a well‑planned recovery week! 🚀