Recovery Level 4 (Int./Adv.) - Medium Race

Running
Recovery
Elite
5 days/week (3 - 5 hours)
Power, Pace, HR
Description
Overview
Sample Week

Description

From my own training and my research in graduate school, I've come up with this optimal recovery program from your medium race (10 miles to 15 miles). Follow it and you'll properly (and quickly) recover from your race, but will also hold onto your fitness so you can carry it into your next training plan. Weekly mileage = 7.5-37 miles per week (12-59 kilometers per week)* *based on an average training pace of 8:00 min/mi (5:00 min/km) NOTE: Each run includes a range of duration/distance and ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
5
Duration
3 hr - 5 hr

Overview

Run
12 workouts
08:15:00 hr
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (1st week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Recovery Level 4 (Int./Adv.) - Medium Race

Running
Recovery
Elite
5 days/week (3 - 5 hours)
Power, Pace, HR
Recovery Level 4 (Int./Adv.) - Medium Race
$29.99
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Greg McMillan
Coach Image