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Training Guide: Recovery Between Intervals

Writer's picture: Dylan BellesDylan Belles

Updated: Jan 27



In today's guide, I want to discuss an often-overlooked facet of an individual workout: your recovery between intervals.


There are many ways to approach it, and I'm going to walk you through exactly how you should handle your recoveries based on the goal of the day and the specific session, as well as how you can adapt your workout.


Pace Breakdowns & Standardized Recoveries:


  • M-Pace: The pace you can sustain during a marathon. Typically, we apply jogging or float recoveries between intervals.

  • T-Pace: The pace you can sustain for 60 minutes. Jogging recoveries are most common due to the intensity, but for certain workouts, float recoveries can increase the challenge and enhance the session.

  • I-Pace: The pace you can sustain for about 10-15 minutes. Walking or jogging recoveries are often preferred here to allow maximum effort and achieve the desired heart rate effect.

  • R-Pace: The pace you can sustain for a mile. This range is versatile, allowing for standing, walking, jogging, or even float recoveries depending on the workout’s purpose. The reps are generally short, so manipulating the recovery can create different training effects.


Types of Recoveries:


  • Standing Recoveries: Simply standing between intervals.

  • Walking Recoveries: Similar to standing, but you’re moving, which can help keep your muscles loose.

  • Jogging Recoveries: The default for most training. You’re recovering at a slow, easy pace.

  • Float Recoveries: A steady pace between intervals. During marathon training, this might be 85-95% of marathon pace, but ultimately, a float is the fastest pace you can maintain while still recovering. It should feel like you’re keeping some pressure on the gas pedal, but it doesn’t feel hard. Unless specified, you don't need to tie pace to it.


Applying Recovery Types to Workouts:


  • Fartlek: Often minutes-based (1 to 5 minutes) and continuous. Float recoveries work well for most fartlek sessions, but jogging may be better on days when you’re fatigued or the fartlek is longer.

  • Speed Intervals: These are time- or distance-based, usually between 3k and 10k pace. Slow jogging between reps helps keep blood flowing and prevents stiffness. On tougher days, a mix of walking and jogging is acceptable. The focus is to ensure adequate recovery between intervals.

  • Tempo Intervals: Steady pace (think Threshold to Marathon pace) with short rests (usually 1-3 minutes). A slow jog is ideal, but if needed, you can mix in walking and jogging.

  • Half and Marathon-Specific Workouts: These workouts are tailored for longer distances (in reps of 1 to 5 miles). Recovery should always be a jog or a float. If you can’t jog or float, the effort level is too high.


How to Ruin a Workout via Your Recovery Interval:


  1. Running recoveries too fast or in a way that doesn’t match the workout’s goal.

  2. Overemphasizing the recovery portion instead of focusing on the quality of the hard efforts.


Key Takeaways:


  • There is usually no set pace for float or jog recoveries—don’t force yourself to hit a specific pace without a valid reason.

  • Recovery is ultimately about recovery. The goal is to execute the faster sections of your workout with as much quality as possible. Don’t sacrifice that by pushing too hard during recoveries.

  • Adaptability is key. Listen to your body and adjust your recovery as needed to ensure you can perform your hard efforts effectively. Sometimes you feel great and you can push the recovery pace, and sometimes you need to slow it down to have a successful day - both are acceptable.

  • Remember, recovery isn’t just about the intervals—it’s a skill that builds your ability to handle varied intensities over time. Mastering this balance will make you a stronger, more efficient athlete.

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