Workout of the Week

Workout of the Week: RECOVERY LONG RUN

What a fast week that was!

Last week was my recovery week of training which consisted of lower reps of strength workouts and shorter runs.

My favourite workout of recovery week was the long run which I got to do in Seoul on Sunday morning. Each week I do a long run of varying times at a very easy pace. This week’s long run was 45 minutes. What a difference a change of scenery makes on runs! It was one of the most enjoyable runs I’ve had in a long time because I was exploring at the same time as completing my workout. I felt like I could’ve kept going for ages.

Steve always talks about the importance of recovery. Without it, long-term exercise is unsustainable and injury is more likely. On recovery weeks, you should drop your training volume by 30-50% depending how hard your previous training was. It’s important to remember to keep intensity in your workouts, and just drop the volume.

Seoul is an amazing city for so many reasons and one is how runable it is! We stayed close to Namsan Tower, so I set out towards the large park surrounding it. After a few large hills, I decided to head towards the main road/Myeong-dong area (much flatter). Luckily it was early on a Sunday morning and the streets were empty.

Running is a great way to explore a new city, get your bearings, and scope out the local coffee shops!


-On recovery week, take it really easy. The goal is to feel rested and refreshed after the week, not fatigued.

-Do your long run first thing so you have the rest of the day to enjoy.

-Make sure you have a great playlist to listen to for long runs.

-Don’t worry about your pace on long runs, just listen to how your body is feeling and run based on time.


Hope you found these tips helpful. If you have any more, comment them below!

Have a great week. Until next time,


The Health Heads



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