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Recovery Run
Rating
A recovery run is a short, very easy run (usually the day after a hard workout), the goal of which is to boost blood flow and speed up recovery, rather than provide a training stimulus.
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Heart rate zones
In detail
It's run in heart rate zone 1-2 (50-70% of maximum), noticeably slower than your usual easy pace. Physiologically, light movement enhances blood supply to the muscles more than complete rest, which helps clear metabolic byproducts faster after a hard session.
How to use it
If during a recovery run you can't hold a deliberately slow pace, that means you haven't recovered enough from your previous workout, and you should take a full rest day.