By Carlos Nunes
The aim of a recovery run is just that recovery. You should feel better at the end of a recovery run than you did at the start! It should be refreshing. The pace on this sort of run really does not matter. If you are finishing recovery runs panting, sweating and out of breath then you are running too hard. Your effort level should be at around 6-6.5 out of 10 (60–65% HRR) and your run should be no more than 45 minutes in duration, otherwise it isn’t really recovery.
Easy Running; The difference with an Easy Run is you might work towards a 7 out of 10 on this sort of run, working a bit harder than a Recovery Run. The aim of this run is to build endurance and weekly running volume. These sorts of runs can last anywhere from 30 minutes to over an hour.