25 min Recovery Jog
A short, very easy 25 minute jog for the day after a hard session or race, to loosen the legs without adding training stress.
- Duration
- 25 min
- Distance
- 4.1 kmestimated
- Effort
- 19
- Level
- Beginner
- 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 Start slower than feels natural | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalRecovery Recovery jog, full sentences | 20 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This is a short and useful recovery run. Twenty-five minutes at a very easy jog keeps blood moving through tired legs and helps you feel looser the next day, while adding almost no training load. It belongs on the day after an interval session, a long run or a race.
Start with five minutes that feel almost too slow, then settle into a relaxed jog for the remaining 20. You should be able to talk in full sentences the whole time. If your heart rate drifts up into your normal easy range, slow down or take a short walk. Pace does not matter today, and on hilly routes it is fine to walk the steep parts.
Newer runners can use this as their standard easy day. Experienced runners who feel flat after a block of hard training can use it instead of a longer easy run.
Tips
- Run on soft or flat ground if your legs feel beaten up.
- Leave the watch on heart rate and ignore pace.
- If you feel worse after ten minutes, stop and walk home.
Good forGeneral fitness5k10k
Season phaseRecoveryAny time