Active Recovery Run & Spin

Workout - Active Recovery Run & Spin

• 25min @ 6'30''/km
• 60min @ 3'00''/km
• 7min 30s @ 5'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/active-recovery-run--spin-98a4ab4f

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

The best advice from How to Use Cycling to Improve Your Running: Tips for Distance Runners by Lee Grantham is summarized below so you can put this workout into training right away. Watch the full video for the deeper dive.

Key points

• Cycling builds aerobic fitness while strengthening the same muscle groups you use climbing hills (glutes, hamstrings, quads) without bulking them up.
• Easy, high-RPM cycling in a light gear aids recovery after hard running and develops muscular endurance.
• Target ~100 mi (~160 km) of cycling per week, four 40 km rides (or four ~60-minute indoor sessions).
• Pattern: Long run, 3 days to recover, speed session, 4 days to recover, repeat. The 3 days after the long run and 4 days after the speed work give the body what it needs before the next hard effort.

Workout example

1. Weekly volume: 100 mi (160 km) split into 4 x 40 km rides (or 4 x 60-minute stationary trainer sessions).
2. Sample schedule
   • Wednesday: speed session (hard).
   • Thursday: recovery run, then 40 km easy bike (high RPM, light resistance).
   • Friday: short recovery run, then another 40 km ride (optional after a day off).
   • Sunday: long run (6–7 hours of total weekly running).
   • Monday: recovery run, then 40 km on the bike the day after the long run.
   • Thursday (post-speed): light spin optional.
3. Ride technique
   • High RPM (90–100) to prioritize aerobic conditioning over muscle growth.
   • Ride empty or lightly fueled to train fat oxidation.
   • Dress for weather and hydrate. Stationary trainers work as well as outdoor rides; 40–60 minutes hits the target.

Closing note

Put this cycling and running combination into practice. Adjust distances or cadence in the Pacing app to your pace.

References

• How to Use Cycling to Improve Your Running: Tips for Distance Runners - YouTube (YouTube Video)