45 min Soft-Surface Recovery Run
A 45 minute recovery run on grass, woodland trails or a dirt path, for higher-volume runners who want more time on feet with less impact.
- Duration
- 45 min
- Distance
- 7.4 kmestimated
- Effort
- 35
- Level
- Advanced
- 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 Slow first 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalRecovery Soft ground, short relaxed stride | 35 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Runners with a high weekly volume often run longer recovery days than beginners, but they still need the run to be easy on the body. Grass, forest paths and dirt roads lower the impact of each step and vary the foot strike a little, which many runners find kinder on the legs than asphalt.
Run 45 minutes at a recovery jog, starting with ten minutes that are slower still. On uneven ground the pace will drop, so run by heart rate or feel and ignore the pace reading. Shorten the stride on soft or slippery sections and walk steep climbs. The aim is relaxed, steady movement, not a trail workout.
This fits advanced runners who already run six or seven days a week. It also works well on the day after a long run, when 30 minutes feels too short to loosen up.
Tips
- Pick a familiar route so you do not have to think about navigation.
- Wear shoes with some grip if the ground is wet.
- Walk any climb that pushes you out of the recovery zone.
Good forMarathonHalf marathonTrail
Season phaseRecoveryBaseBuild