An extra slow-paced long run focused solely on duration and active recovery.
Prepare your muscles and joints with a gentle jog.
Start with a light, easy jog to get the blood flowing.
Include leg swings, high knees, and butt kicks for flexibility and readiness.
Engage in a slow-paced long run to foster endurance and recovery.
Run at an extra slow pace, entirely focusing on maintaining a comfortable, relaxed rhythm.
Gradually bring your heart rate down with a slow walk and stretching.
After running, transition to a brisk walk to steadily reduce your heart rate.
Perform static stretches focusing on the hamstrings, quads, calves, and hips.
The Recovery Long Shuffle is designed to facilitate active recovery while maintaining aerobic endurance. This session is perfect for those looking to keep their mileage up without exerting much physical stress. Running at a slower pace allows for proper muscle repair and reduces the risk of overtraining, making it an ideal session for integrating into a weekly running schedule.
Furthermore, this session enables runners to enhance their endurance base by spending more time on their feet without the intensity of a typical workout. This workout can help develop mental resilience while allowing your cardiovascular system to adapt to an increased volume, setting a solid foundation for more intense training in the future.
This session is aimed at runners of all levels who need to maintain their volume without stressing about speed or pace. It's especially beneficial for those recovering from hard races or intense training cycles, as well as beginners who need to build endurance without pushing their limits. It’s not ideal for someone looking to improve speed or engage in a high-intensity workout.
To get the most out of this session, aim to keep your heart rate in a low zone, focusing on an easy pace throughout the duration of the run. Consistency is key, so choose a route that you enjoy and that is relatively flat to avoid unnecessary strain on your muscles. Hydration and fuel, such as energy gels or snacks, may be needed during longer sessions to maintain energy levels and avoid fatigue.