1. What is Recovery Run Pace?

Recovery run pace is a slower running pace used for easy training days between harder workouts. It allows your body to recover while still maintaining running form and aerobic benefits.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• Race Pace — Your current race pace (minutes per km)
• Adjustment — Additional time to add per km (typically 1-2 minutes)

Explanation: The adjustment accounts for reduced effort needed on recovery days while maintaining proper running mechanics.

3. Importance of Recovery Pace

Details: Using the correct recovery pace helps prevent overtraining, reduces injury risk, and allows for proper adaptation to harder workouts.

4. Using the Calculator

Tips: Enter your current race pace in minutes per km and the recommended adjustment (typically 1-2 minutes per km slower than race pace).

5. Frequently Asked Questions (FAQ)

Q1: How much should I adjust my pace for recovery runs?
A: Typically 1-2 minutes per km slower than race pace, depending on fitness level and workout intensity.

Q2: Should heart rate be considered for recovery runs?
A: Yes, recovery runs should stay in Zone 1-2 (60-70% of max HR) for optimal recovery benefit.

Q3: How often should I do recovery runs?
A: Typically 1-3 times per week, depending on your training schedule and workout intensity.

Q4: Can I do recovery runs too slow?
A: Yes, running much slower than recommended can alter your running form and reduce the recovery benefits.

Q5: Should terrain affect recovery pace?
A: Yes, adjust pace for hills or trails - effort should feel easy regardless of actual pace.