Recovery Run With 4 Relaxed Strides
A 25 minute recovery jog finished with 4 short, relaxed strides that wake up the legs without adding fatigue, followed by a 5 minute easy jog.
- Duration
- 34 min
- Distance
- 5.7 kmestimated
- Effort
- 28
- Level
- Intermediate
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy start | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalRecovery Recovery jog | 20 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Relaxed stride, quick feet | 15 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk back | 45 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog home | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Slow running alone can leave the legs feeling flat, especially in a week with only easy days before a race. A few relaxed strides at the end of a recovery run restore some leg speed and coordination without costing real energy, because each one lasts only 15 seconds and is followed by a long walk.
Jog very easy for 25 minutes. Then run four strides of 15 seconds, building smoothly to a quick but relaxed pace, about the speed you could hold in a mile race. Walk back for 45 seconds between them. Finish with five minutes of easy jogging. The strides should feel light and smooth, not like sprints.
This suits intermediate and advanced runners in race weeks or on the day before a workout. Leave out the strides if your legs are sore from the previous session.
Tips
- Run the strides on flat, smooth ground or grass.
- Stay tall and keep your shoulders loose as you speed up.
- End each stride before it starts to feel hard.
Good for5k10kHalf marathon
Season phaseRecoveryRace weekAny time