A German Dude wrote:
Arne Gabius is a 13:20 5000m/1:01 HM runner from Germany who currently trains for the Frankfurt Marathon. He is self coached as far as I understand but advised by Renato Canova.
He posts his training on his homepage and also comments on Facebook. This is his Marathon training (part 1):http://www.arnegabius.de/downloads/training-35-39-kw-2014.pdf
You will notice that he hardly ever runs slower than 3:40min/km (~ 5:50min/mi), including Long Runs and "easy runs". He doesn't do "recovery runs", that's what a massage is for.
On facebook he commented about this: he argues that if he runs slower then his legs will feel "dead" the next day, because it isn't his natural stride anymore.
Apparently, Canova told him that's a valid point.
Wa? Canova has posted on these boards his own physiological justification for he recovery function of SLOW recovery runs. He didn't make exception for the Kenyan elites he coaches. However I think if running slow hurts, try going for long walks. Helps biomechanics and structure strength and may have a minor recovery purpose, beside being good for the soul--smell the roses. PaAvo nurmi is purported to have done long walks.