Hard days hard, easy days easy. 💪#marathontraining #runningtips

Hard days hard, easy days easy. But just how easy should these easy days be?" 🤔

Maintaining an easy pace during your recovery days is essential in setting you up for success on the challenging ones. 🏃‍♂️

Case in point: Eliud Kipchoge, the world marathon record holder, runs his recovery sessions between 4min/km to 5min/km. 😮 A huge contrast to his marathon pace of 2:50/km, the gap emphasizes the importance of slowing down on non-race days.

So, what does that mean for the rest of us?

If you're aiming for a 3:30 marathon with a race pace of 5:00/km, your recovery runs can be done at 7min/km! 🐢

And for a 5-hour marathoner targeting a 7min/km pace on race day, think along the lines of a brisk 9min/km pace for recovery runs. 🚶‍♂️💨

While these figures might seem extreme, they showcase the importance of dialing back intensity on recovery days.

In my case, I usually run at about 1min/km slower than my marathon pace. As a 2:33 marathoner, it means my everyday runs are almost at Kipchoge's recovery pace! Sounds strange, right?

But, here's the crux. There's a key difference between 'easy' runs and 'recovery' runs. Both play crucial roles in a well-rounded training program. 🔄

Post hard interval training or a long run? Go at a recovery pace. On an unusually warm day? Recovery pace again. On a standard training day? Switch to easy pace!

Remember, it's all about harmony with your body. Stay in tune with your energy levels and avoid running yourself into the ground. Train smart, and you'll reap the rewards! 🏆💪

#marathontraining #runningtips #easyday #recoveryrun #paceyourself #kipchoge #runnersofinstagram #trainsmart