Finally, an Advanced run that I was able to complete in accordance with the instructions! Meg Takacs’ Running for Recovery is a flat run that takes you through various speeds, working up from 7.0 to 9.0 in varying intervals. Over the course of the 32 minutes, I was exhausted and wasn’t sure if I would make it through. But don’t fear — Meg’s encouragement will help!
running for recovery – the breakdown
Run for Recovery is a 32 minute speed interval challenge. You will run this on a flat road the entire time.
THE WORKOUT INTERVALS
As with the Backstreet Run, the length of time of each interval decreases as the speed increases. So yes, your run gets more difficult — but you are maintaining difficult speeds for shorter periods of time.
- We began with a four minute warmup, with one minute at 5.5, one minute at 6.5, one minute at 7.5, and one minute at a leisurely 3.0.
- The workout began with three minutes at 7.0, with a one minute recovery jog at 5.5. The key to this workout, as Meg repeatedly points out, is being able to transition seamlessly from recovery to sprint. This cycle repeats itself, with three minute intervals at 7.3, 7.6, and 7.9. There is a one minute jogging break in between all of those intervals.
- By the time you finish the first section of the run, you’re already more than halfway done. Great, right? But then the speed challenge really begins, with the intervals turning more from runs into sprints. In the next section, you start with two minutes at 8.0, with a one minute recovery jog following. The next intervals, also two minutes, take place at 8.3 and 8.5.
- By the time you finish the two minute interval section, you only have about a minute and a half left to the run, so it’s time to finish off strong! The run concludes with a one minute sprint at 9.0.
Running for Recovery: THE VERDICT
This run is great for those who are looking to build up speed and endurance. When I took classes like Precision Running, I often walked between speed intervals. While this helped me catch my breath, I was ultimately only training myself to sprint and not go the distance. In Running for Recovery, while the first 20 seconds of the jog are super uncomfortable, you learn to ease into it and how to catch your breath without stopping completely.
Run For Recovery: TIPS
- Don’t modify the jogging recovery to a walk unless you need to. As Meg says, it’s better to jog at 5.0 and master the transitions.
Running for Recovery: PERSONAL STATS
Walking Speed: 3.0mph
Fastest Speed: 9.0mph
Jogging Speed: 5.5mph
Total Miles: 3.6
Calories Burned: 456 calories
Time in Fat Burning Zone: 5 minutes
Time in Cardio Zone: 27 minutes
Time at Peak Heart Rate: 1 minute