Recovery Run Walk 5 x 4 min Jog, 1 min Walk
A gentle 30 minute recovery session that alternates 4 minutes of easy jogging with 1 minute of walking, for sore legs after a race or long run.
- Duration
- 30 min
- Distance
- 4.5 kmestimated
- Effort
- 23
- 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 Brisk walk | 5 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalRecovery Very easy jog | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.2 | RecoveryRecovery Brisk walk | 1 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
About this workout
Walk breaks make a recovery day easier on the legs. Each one minute walk lowers the impact load and lets the heart rate settle, so the jogging parts can stay truly relaxed. That makes the session useful after a race or a hard long run, or when you return from a few days off with a cold.
Begin with five minutes of brisk walking. Then alternate four minutes of very easy jogging with one minute of walking, five times. Walk with purpose and an active arm swing rather than strolling. If the jogging feels fine after three rounds, you can keep jogging through the last walk break, but do not add speed.
Beginners can use this structure on any easy day. Experienced runners can use it in the first week after a marathon, when continuous running still feels heavy.
Tips
- Walk briskly, the walk is part of the session and not a stop.
- Keep the jog slow enough to breathe through the nose.
- Skip the session if you limp during the walk breaks.
Good forGeneral fitnessHalf marathonMarathon
Season phaseRecoveryAny time