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, detailing how to adapt your training when pain shows up. The video covers everything you need to run the prescribed workout today—check the full episode for the complete picture.

Key Points:

• Following a 20‑mile long run that left the runner with a quad strain and ankle pinch, the week shifted to recovery: rest, ice, heat, foam‑rolling, massage gun work, and CBD massage oil to reduce swelling and discomfort.
• Easy‑paced runs around 8 min/mi kept the body moving while avoiding further irritation; heart rate stayed in the 40‑bpm zone to maintain aerobic recovery.
• Recovery strategy: Two to three sessions daily combining ice/heat cycles, foam‑rolling, and contrast baths; CBD massage oil optional depending on preference.
• Skip speed work entirely this week. Prioritize comfortable mileage and paying attention to how your body responds.
• Friday check-in: 30‑minute run at roughly 7 min/mi, pain level 0‑1 out of 10.
• Saturday run: Complete two laps of a 4.6‑mile park loop for about an hour total. Take the first lap slowly to assess how you feel, then move to a moderate pace (6:30‑6:10 min/mi) on the second lap if everything feels good.
• The week at a glance: Monday opened with 6 easy miles plus a difficult 3‑mile effort, followed by rest through Thursday, then Friday’s 30‑minute test, and Saturday’s hour-long session that included 3 miles at a quicker pace—all without pain.
• Key principle: Stop and rest immediately if pain reappears. Only pick up the tempo once pain has fully subsided.

Workout Example:

1. Friday (Recovery Run) – 30 minutes at roughly 7 min/mi, keep your heart rate modest (40‑50 bpm), and check in with yourself—ideally zero to minimal discomfort.
2. Saturday (Extended Run) – Two circuits around a 4.6‑mile loop (roughly 9.2 miles). Begin the first loop at an easy, exploratory pace (~8 min/mi). Assuming you’re pain‑free, tackle the second loop at a stronger effort (around 6:30‑6:10 min/mi). Wind down with an easy walk.
3. Optional Fast Finish – Once you’ve completed the second loop and feel solid, you can add 2‑3 miles at a controlled, brisk pace (not all-out sprint) around 6:10‑6:30 min/mi, staying relaxed through your form.

Closing Note: This week’s low‑intensity, injury‑conscious training works best when you customize the paces using the Pacing app and genuinely respond to what your body tells you. Stick with it, and you’ll return to full training with confidence. Happy running!

References

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