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Run Slow to Race Fast?
- Jesse Coy
- Jul 2
- 2 min read
I just posted a video on Recovery Runs. It's a shade over a minute if you want to check it out (YouTube / TikTok)
The topic of the video was Recovery Runs; and I want to specifically say this post is about Recovery Runs-the runs you might do the day after a workout or a race.
There are different runs (not necessarily recovery runs) that fit into the "Easy/Moderate Run" category. Vin Lannana calls these efforts "Training Runs"; Timo Mostert calls these Intermediate Runs and I think Dr. Messer calls them Moderate or Steady runs. I believe these coaches use these workouts for a purpose beyond recovery, but I don't want to put words into their mouths. Tracy Hellman labels these runs as "MERS"; Moderate (or medium) Endurance Runs; a verbiage I really like.
So, back to Recovery Runs...they do not have to be fast. In fact, probably way slower than your kids think they need to go. I am using currently using 1600m + 3:00-3:45 on these runs; generally wanting my kids to start from the slower end and progress to the faster side by the end by the the run. Simeon Birnbaum, a runner of mine who ran well under 4:00 in the Mile in high school never ventured past 7:00 per mile on true recovery runs.
I know some coaches may say to throw out the watch and go by feel on Recovery Runs, but oftentimes high school kids need a little guidance.
So, why I like going slower than most on Recovery/Easy Days
It's easier for developing runners to accumulate mileage or time on their feet
Since HS kids are generally new to running, any stress works, so being cautious is better
If they go on and run in college, this will be an area they can easily progress
This pace still hits the required intensity for peripheral adaptations (I think Dr. Daniels has mentioned that even 55% of vVO2 is suitable for recovery)
Comments or questions? Send me an email and I'd love to hear how you're doing Recovery Runs! jesse@coachingdistance.com
Check out the 12-Week Off-Season plan to see how recovery efforts can be utilized in the off-season.
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