A true recovery day should not be hard in the slightest. You should be training at a pace that you are barely breathing hard and could maintain a short conversation. Despite how good you feel when running easy, you should not push the pace on a recovery day; otherwise you are defeating the purpose of the workout.
Typically the pace should be around 50-60% of your max and your heart rate should be low. You should be able to maintain a conversation and your efforts should be controlled and generally feel easy.
Typically after your long run or anything of intensity. The Ultimate goal is to flush the legs and circulate blow flow clearing lactate built up from endurance activities.
Each Monday morning Up Coaching runs a Group Recovery run in both Penrith and Hawkesburry to find out more go to Up Coachings website. Easy Run Mondays
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