Recovery Week Tempo
Workout - Recovery Week Tempo
- 10min @ 6'00''/km
- 5min @ 5'45''/km
- 20min @ 4'45''/km
- 10min @ 6'30''/km
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Intro: This article summarizes How I approach a RECOVERY week (whilst Mary does HILL reps!!) from This Messy Happy, a video worth watching in full. We’ll walk you through the concept so you can put it into practice on your next run.
Key Points
- Recovery weeks are personal; the main idea is to reduce overall cardio volume by about 50 % while still keeping some intensity (e.g., a shortened tempo run).
- Strength & conditioning work stays unchanged – keep doing the daily 10‑minute sessions.
- Nutrition stays consistent; no special diet changes are needed during recovery.
- Mental rest is as important as physical rest – listen to your body and accept missed sessions.
Workout Example (your own recovery run)
- Warm‑up: 10–15 min easy jog with light drills.
- Main run: Choose a typical session (e.g., a 1‑hour easy run) and halve the time – aim for 30 min easy or 30 min tempo if you’d normally do a tempo hour.
- Optional intensity: If you feel good, you can keep a short, steady effort (e.g., 30 min at race pace) but stay under the halved duration.
- Strength: Add your regular 10 min of body‑weight strength work (push‑ups, squats, core) either in the morning or evening – total 70 min per week.
- Cool‑down: 5 min easy jog + foam‑roll.
Closing Note: Your body needs this downtime. Back off this week, then return refreshed for the next three‑week build. Adjust the paces in the Pacing app to match your fitness level, and use the week to recover properly. 🚀