​​My Mid-Week Easy Session Strategy​

• Date: 13 July 2026

• Session: 45–60 Minute Active Recovery / Low-Intensity Aerobic Piece

• Focus: Active Recovery & Protecting the Joints

The Reality: In my earlier years of running, I always fell into the classic trap: thinking that if a workout didn't leave me gasping for air on the floor, it didn't count. But as I've logged more miles and navigated setbacks, I’ve realized my survival relies entirely on how smart I recover. For me, the mid-week easy session has become my absolute secret weapon—and I've learned the hard way that it doesn't even have to be a run to do its job.

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The Buildup: What I’ve Learned About "Easy" Days

After pushing hard on interval days and hammering out weekend long runs, my body gets severely beat up. I used to think taking a complete rest day was the only answer, but I've found that keeping things moving at an incredibly low intensity actually makes my legs feel a million times better.

In my own marathon training, prioritizing these super-light days has done a few massive things for my recovery and performance:

• Flushing the Legs: Keeping the effort light seems to circulate oxygen-rich blood through my sore muscles, helping them recover much faster than if I just sat on the couch.

• eaching My Body to Burn Fat: I’ve been experimenting with teaching my engine to rely more on body fat for fuel during these low-effort blocks, which I'm hoping will help me avoid hitting the dreaded "wall" late in a race.

• Saving My Joints: It allows me to keep my aerobic fitness ticking over and build consistency without adding more joint-jarring impact to my feet and Achilles.

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On the Day: Choosing My Weapon

The best part about this recovery block is that I don’t force myself to run if my body is screaming for a break. Depending on how my joints are feeling on the day, I pivot between three different options:

• The Easy Run (45 mins): If my feet and legs feel completely springy and pain-free, I'll take a highly controlled, slow jog on the pavement.

• The Bike Spin (60 mins): If I feel any niggles or joint tightness, I grab my bike and spin the legs out for an hour. Zero impact, pure recovery.  I have a bike trainer but an easy ride in the gym or outside also does the job here.

• The Erg Piece (45 mins): If I want a full-body flush without the pounding, I’ll sit on the rowing machine for a steady, comfortable 45-minute pull.

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Pacing: Moving From the Garmin to Pure Feel

My absolute golden rule for these sessions is to keep my Rate of Perceived Exertion (RPE) at a 3 to 4, or even lower. It has to feel almost embarrassingly easy.

When I first started trying to run this slowly, I relied heavily on my Garmin watch. I would constantly check my wrist to make sure my heart rate stayed strictly in the Blue Zone (Zone 2) or below. The watch acted like a physical handbrake, warning me whenever my competitive brain tried to make me speed up.

But as I’ve logged more of these recovery sessions, I’ve started to internalize what RPE 3–4 actually feels like.

My Shift to Feel: Nowadays, I find it much more relaxing to ignore the watch metrics and just go entirely off feel, I still wear my heart rate chest monitor but check the data post run. My personal test is simple: if I can’t comfortably talk out loud in full sentences, I am going too fast. I force myself to slow down until the breathing is completely effortless.

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Fueling My Recovery: A Personal Approach

For many endurance athletes, a short, low-intensity recovery session doesn't require much strict fueling prep. But because I’m currently managing suspected REDs (Relative Energy Deficiency in Sport), my approach has to be much more intentional.

To protect my hormonal health, support bone density, and ensure my body actually has the energy to repair itself, skipping fuel is simply not an option for me. Keeping a tight handle on my energy availability is critical to keeping my engine running:

• Pre-Session: Even before an easy 45-minute spin or jog, I make sure to have a pre-workout snack. This keeps my system from dipping into a high-stress, low-energy state while I move.

• Post-Session: Right after I finish, I prioritize my homemade protein smoothie. Giving my muscles an immediate hit of plant-based protein and carbs ensures my body transitions straight into recovery mode instead of staying in a breakdown state.

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