Post-Race Recovery Run 35 min With Walk Breaks
A soft 35 minute session for the days after a half marathon or marathon, with a gradual walk-in and three 8 minute jogs split by 2 minute walks.
- Duration
- 35 min
- Distance
- 5.3 kmestimated
- Effort
- 30
- 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 Walk, then shuffle | 5 min | 45 → 70% threshold pace50 → 65% HRmax35 → 62% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalRecovery Very easy jog, under 75% max HR | 8 min | 70-78% threshold pace60-74% HRmax60-72% FTP |
| 2.2 | RecoveryRecovery Walk 2 min, check your legs | 2 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
About this workout
After a long race the legs need days to weeks before they can handle normal training. This 35 minute session gives you movement without load. It starts with a gradual five minute change from walking to a shuffle, and every eight minutes of very easy jogging is followed by two minutes of walking. Keep your heart rate below about 75 percent of max on the jogs, a ceiling many marathon coaches use for the weeks after the race.
The walk breaks are a chance to check in with your body. General soreness is normal and should ease as you warm up. A sharp or one-sided pain is a reason to stop and walk home. Expect the jogging pace to be far slower than usual.
After a marathon, wait until walking down stairs feels normal, often three to five days, before this first run. After a half marathon, one or two days is usually enough. Run it every other day at first, then switch to continuous recovery runs as the legs come back.
Tips
- Drink and eat well in the hours before, recovery still costs energy.
- Choose a flat route close to home.
- Ignore the pace reading, it will be slow and that is fine.
Good forHalf marathonMarathon
Season phaseRecoveryRace week