Recovery Progression Run

Workout - Recovery Progression Run

• 12min @ 9'30''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 6'20''/mi
• 10min @ 9'30''/mi

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Intro: the FOD Runner breaks down SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 13 - INJURY STRIKES with how to adapt training when pain shows up. The video has everything you need to run the prescribed workout today.

Key points

• After a 20-mile long run that left him with a quad strain and ankle pinch, the week shifted to recovery: rest, ice, heat, foam-rolling, massage gun, and CBD massage oil to reduce swelling.
• Easy-paced runs around 8 min/mi kept the body moving without further irritation. Heart rate stayed in the 40-bpm zone.
• Recovery strategy: 2-3 sessions daily combining ice/heat cycles, foam-rolling, and contrast baths. CBD massage oil optional.
• Skip speed work entirely this week. Comfortable mileage only and pay attention to how the body responds.
• Friday check-in: 30-minute run at roughly 7 min/mi, pain level 0-1 out of 10.
• Saturday run: two laps of a 4.6-mile park loop for about an hour. First lap slowly to gauge how you feel, then a moderate pace (6:30-6:10 min/mi) on the second lap if everything’s good.
• The week at a glance: Monday opened with 6 easy miles plus a tough 3-mile effort, then rest through Thursday, Friday’s 30-minute test, and Saturday’s hour with 3 miles at a quicker pace, all without pain.
• Key principle: stop and rest the moment pain reappears. Only pick up tempo once pain has fully gone.

Workout example

1. Friday (recovery run): 30 minutes at roughly 7 min/mi. Keep heart rate modest (40-50 bpm), ideally zero to minimal discomfort.
2. Saturday (extended run): two circuits around a 4.6-mile loop (~9.2 miles). First loop at an easy pace (~8 min/mi). If pain-free, second loop at stronger effort (around 6:30-6:10 min/mi). Wind down with an easy walk.
3. Optional fast finish: if the second loop felt solid, add 2-3 miles at a controlled, brisk pace (not all-out) around 6:10-6:30 min/mi.

Closing note This week’s low-intensity, injury-conscious training works best when you set the paces in the Pacing app and actually listen to your body.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 13 - INJURY STRIKES | FOD Runner - YouTube (YouTube Video)