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Run Slow to Race Fast?

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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