How slow should recovery runs be?

Recovery runs should be 35-50% slower than your race pace. They should feel effortless. If in doubt, slow down more.

How long should recovery runs be?

Keep recovery runs to 20-40 minutes. The purpose is promoting blood flow for recovery, not building fitness.

The day after a hard session (intervals, tempo, long run, or race). Some runners also do a short recovery run as a second daily run.

Calculate your recovery run pace for active rest days.

Race Distance

Hours

Minutes

Seconds

Recovery Pace = 135-150% of race pace

This very easy pace promotes blood flow to aid recovery without adding training stress.

Calculate your training pace zones from a recent race result.

Calculate heart rate training zones from your max or resting HR.

Estimate your lactate threshold pace from race results.

Calculate your easy and recovery run pace range.

Calculate your tempo run pace for sustained threshold training.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.