Seth DeMoor's Active Recovery Day

Workout - Seth DeMoor's Active Recovery Day

• 10min @ 10'30''/mi
• 0.0mi @ 9'30''/mi
• 25min @ 9'30''/mi
• 7min 30s @ 15'00''/mi

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This breaks down “How I recover as a runner: Easy Days versus Active Rest Days,” a video from Seth James DeMoor worth watching in full. Here’s what you need to test the workout today.

Key points:

• Easy days are ultra-easy runs (around 3 miles at 9 to 10 min/mi), followed by complete rest. Coffee and reading.
• Active-rest days pair a longer easy run (roughly 5 miles at conversational pace) with dedicated recovery work at the gym.
• Recovery includes foam-rolling, stretching, pool work, sauna, and activation drills: hip mobility, around the world, single-leg squats, glute work, and plank variations.
• Activity on recovery days keeps the aerobic engine going while reducing soreness and injury risk.

Sample active-rest workout:

1. Run: 5 miles easy (9 to 10 min/mi) in a zero-drop shoe.
2. Gym session (2 sets each unless otherwise noted):
   • 2 × 10 reps per leg: pool or leg training.
   • 5 to 10 minutes in the sauna.
   • Foam-roll: IT band, calves, quads, hamstrings, back, and shin area. Take your time.
   • Hip mobility: 2 × 10 each side on a bench.
   • Around the world: 2 × 10 each side (balance work).
   • Single-leg squat: 3 × 8 per leg.
   • Glute activation: 3 × 10 each side.
   • Plank with arm raise: 2 × 10 each side.
   • Finish with a 5 to 10 minute walk at a quicker pace.

Next steps: Try this recovery routine and adjust distances and paces to your own training cycle in the Pacing app.

References

• How I recover as a runner: Easy Days versus Active Rest Days - YouTube (YouTube Video)