Effortless Recovery Run

Workout - Effortless Recovery Run

• 5min @ 7'00''/km
• 25min @ 6'10''/km
• 5min @ 7'00''/km

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Intro: Lee Grantham’s This Is How Easy Running Should Feel has practical guidance worth watching in full. The essential takeaway is below so you can put it into practice today.

Key points:

• Run with heart-rate Zone 1 at 91-130 bpm. When it’s hot, your pace will feel uncomfortably slow, but staying below 130 bpm is what drives recovery.
• If HR breaks 130 bpm, walk until it settles back into zone 1, then pick the run back up.
• Pace shifts with temperature. Warmer days mean slower running to stay in zone 1. Cooler days give you more room to push while staying under 130 bpm.
• Treat the easy run as practice. Focus on posture (toes, ankles, knees, hips stacked; arms loose at nipple level).

Workout example:

1. 5-min warm-up jog. Keep an eye on HR.
2. Settle into a pace where HR stays at or below 130 bpm. For most people that’s around 6:00-6:20 per km when it’s very hot (around 42 °C).
3. When HR goes above 130 bpm, walk 30-60 seconds until it drops back into zone 1, then run again.
4. Hold for 20-30 minutes (or 3-5 km), focusing on free arm swing and aligned lower body.
5. 5-min wind-down jog or walk, staying in zone 1.

Closing note: try this easy zone 1 session. Use the Pacing app to match your HR thresholds. Your legs will recover faster before the next hard effort.

References

• This Is How Easy Running Should Feel - YouTube (YouTube Video)