Why Rest and Recovery is CRUCIAL for Runners - Lee Grantham

Intro: This is a quick summary of Why Rest and Recovery is CRUCIAL for Runners from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Super‑compensation: Progressively stretch your training load (e.g., 400 m repeats) so the body adapts without breaking.
• Weekly structure: Mid‑week interval session (Wednesday) + long run (Sunday) with recovery days in‑between.
• Recovery pillars: At least 8 h sleep, solid nutrition, good hydration, and low overall stress are non‑negotiable for optimal performance.
• Training progression: Start small (5×400 m with 60 s rest) and build toward 8–10 repeats, pulling back every 3rd week to refresh legs.

Workout Example:

1. Wednesday Interval – 10 × 5 min at your marathon or race pace (same terrain as your target race).
2. 400 m Repeats – Begin with 5×400 m (60 s effort, 60 s rest). Each week add 1–2 repeats, aiming for 8–10×400 m before a recovery week.
3. Sunday Long Run – Run the distance you need for endurance, mirroring the race profile (flat, hilly, etc.).
4. Recovery Days – Easy bike ride, walk, or a light 8–10 km jog at a comfortable cadence; keep effort low and focus on sleep, nutrition, and hydration.

Closing Note: Give these sessions a try, adjust the paces to fit your current fitness in the Pacing app, and watch your legs get stronger and faster. Happy running!

References

• Why Rest and Recovery is CRUCIAL for Runners - YouTube (YouTube Video)

Workout - Foundational Speed Builder

• 10min @ 8'00''/km
• 5 lots of:
  • 400m @ 5'00''/km
  • 1min rest
• 5min @ 8'00''/km

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