Recovery Week Tempo
Workout - Recovery Week Tempo
- 10min @ 6'00''/km
- 5min @ 5'45''/km
- 20min @ 4'45''/km
- 10min @ 6'30''/km
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Intro: this summarizes How I approach a RECOVERY week (whilst Mary does HILL reps!!) from This Messy Happy, a video worth watching in full. The concept is below so you can put it into practice on your next run.
Key points:
- Recovery weeks are personal. The main idea is to cut overall cardio volume by about 50% while keeping some intensity (e.g., a shortened tempo run).
- Strength and conditioning work stays unchanged. Keep the daily 10-minute sessions.
- Nutrition stays the same. No special diet changes for recovery.
- Mental rest matters as much as physical. Listen to your body and accept missed sessions.
Workout example (your own recovery run):
- Warm-up: 10 to 15 min easy jog with light drills.
- Main run: take a typical session (e.g., a 1-hour easy run) and halve the time. 30 min easy, or 30 min tempo if you’d normally do a tempo hour.
- Optional intensity: if you feel good, keep a short, steady effort (e.g., 30 min at race pace), but stay under the halved duration.
- Strength: 10 min of bodyweight work (push-ups, squats, core) morning or evening. 70 min per week total.
- Cool-down: 5 min easy jog + foam-roll.
Closing note: your body needs this downtime. Back off this week and come back refreshed for the next three-week build. Adjust paces in the Pacing app to match your fitness.