Recovery training has no training effect, but speeds up the recovery.
You run at a very low intensity. Your heart rate is a maximum of 75% of
your anaerobic threshold. For someone with a threshold of 175
does this mean a heart rate below 131.
Duration: maximum one hour.
So it has no constructive effect. The big advantage is that you can start
earlier with the next training, which then gives a training impact.
By the quiet recovery training the smallest capillary in
the muscles will easier oxygen and carbohydrates take in and remove waste products.
If the training has been well carried out you feel better directly after training.
See also: Recovery measures.