determining recovery pace

Strap on a HR monitor and run at 50bpm below you HRmax. It will feel slow, but this is what "easy" really is.

I don't think that's necessarily a good guideline. I feel 65 beats below is a good workout for me, so you can't just pick an arbitrary number. 50 below would not be something that feels totally "easy," and certainly not "slow" by my standards.

Tinman had a good list on another thread for figuring out various tempo run paces:

5k pace divided by .93 = Lactate Threshold (4 mmol)

5k pace divided by .90 = 3 mmol (half marathon pace, app.)

5k pace divided by .87 = 2.5 mmol (marathon race pace)

5k pace divided by .75 = 1 mmol (aerobic maintenance pace)

Joe Rubio and Renato Canova have both talked about the training of their athletes (mid distance to 10k) where they talk about various tempos over various distances.

Going by these calculations here is what it works out for for a few different common paces for 5k.

Easy / recovery pace is .75 = 1 mmol (aerobic maintenance pace)

5k pace divided by .93 = Lactate Threshold (4 mmol)

15:32 / 5:00 = 5:23

16:03 / 5:10 = 5:33

16:34 / 5:20 = 5:44

5k pace divided by .90 = 3 mmol (half marathon pace, app.)

15:32 / 5:00 = 5:33

16:03 / 5:10 = 5:45

16:34 / 5:20 = 5:55

5k pace divided by .87 = 2.5 mmol (marathon race pace)

15:32 / 5:00 = 5:45

16:03 / 5:10 = 5:56

16:34 / 5:20 = 6:08

5k pace divided by .75 = 1 mmol (aerobic maintenance pace)

15:32 / 5:00 = 6:40

16:03 / 5:10 = 6:53

16:34 / 5:20 = 7:07

I think tinman has the right idea, but for people who aren't as aerobically conditioned the numbers need to be modified a bit. Essentially he's extrapolating everything from the 5k time, as MP is 87% and maintenance pace is 75%. So the difference between maintenance and MP is about the same as the difference between MP and 5k pace, that's one way to look at it.

For someone who runs say 5:00 for 5k and 6:00 for 26.2, that person won't be handling 6:40 as easily as a 5:00 5k, 5:45 26.2 guy. So just take the difference between 5k and 26.2, and add that to your MP and you have maintenance pace. So the 5:00, 6:00 guy's pace is simply 7:00. Or just run at 65-80% of your max HR range.

Kartelite,

I didn't just pick an arbitrary number. I got it from Hadd's massive thread on aerobic running.

Well then Hadd picked an arbitrary number. 50 beats may be a good guideline in some cases, but everyone's different. I've seen Hadd recommend ranges such as 145-155, but these numbers usually vary for individuals. I feel max-50 on flat ground is too fast for my legs to feel good, because recovery is about your whole body, not just your cardiovascular system. My HRR (max minus resting) is about 170, so I'm probably on the higher end of that spectrum, and 50 beats may be appropriate for someone with a HRR of 140-150.

So I'm guessing, but do you have a HRmax of ~210 and resting HR of ~40?? Also, how well off are you aerobically?? (ie. how do your PR's from the mile to marathon shape up?) Are you a very young runner?? I'm not trying to get into a debate with you, just trying to figure some things out.

You pretty much hit my HR's: 38 and 207. If you go by my PR's from 1500 up to half marathon I get a little weaker as I go along according to conversion charts, but not by a lot, which is likely due to the fact that they were all run within 14 months of when I started running (no races since this summer).

The point of my post was just to point out that 50 is a bit arbitrary while we don't know anything about the original poster's running history or HR data. If I run at 157 HR on flat ground, my legs feel kinda "beat" like they shouldn't on a recovery run, you know what I mean? 140-150 gives me a decent effort for an "easy" day while leaving my legs feeling fresh.

well those paces look good to me. the lactate threshold pace is accurate at least for me right now. i did 5x1600 today in 545 with 55 sec rest(200 jog) and i did a 1637? 5k about a month ago and im in similar shape. what do u think a 10 mile time would be from this. im doing one in 2 weeks not too hard in like 60:00 - then one the next week hopefully in approx 58:00 i think this is relatively attainable maybe 57:50-58:20 or so. Then hopefully by end of feb down to about 56:00-56:20 with tempo pace of 532-536. also its pleasing to see some support for 700 running easy day pace hehe.

hello

Recovery is one of the major subjects when we talk about progress. One of the main running tips that can be given to a runner, beginner or experienced, is never to neglect recovery!

I think running in basic endurance is the key to progress.

after a workout session, a few minutes of slow jogging in basic endurance are very beneficial, The blood circulates faster than at rest, without creating new damage and the waste generated by the training begins to be evacuated. A jogging the next day is also welcome during intense sessions to speed up recovery.

If you resume training (after injury for example), the basic endurance allows you to re-adapt smoothly to running. This allows the muscles, tendons and the cardiovascular system to re-habituate themselves to the effort.

Source:

http://www.runningarea.com/2017/10/recovery-tips-for-better-progress.html