Recovery / Easy runs are normally used a day or two after a race or tough
training session and should make up around 50% of an athlete’s overall
training. Each individual run should be over 30 minutes in length, but no more
than an hour in total.
(Runners, who run for over an
hour and a half at a slower pace, saying “it’s an easy run”, will end up having
completed a moderate session by the time they have finished).
The purpose of a recovery run is
in the name; it aids an athlete to recover from harder training sessions.
Recovery runs do this by allowing increased blood flow to muscles, helping to
remove lactate and other waste products, repair damaged muscle fibres, and
bring in oxygen to increase aerobic respiration.
Using recovery runs rather than
resting will also increase muscular and skeletal strength and aid in weight
loss.
Below I have worked out average easy
run running paces linked to an athlete’s 5k race pace. I hope this will be
useful.
5K RACE TIME I EASY PACE MIN/KM
15min 4.00 pace
17.30min 4.35
pace
20min 5.10 pace
22.30min 5.45 pace
25min 6.20 pace
27.30min 6.55 pace
30min 7.30 pace
32.30min 8.05 pace
35min 8.40 pace
37.30min 9.15 pace
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