Most runners think recovery runs are just “junk miles” or a way to flush out lactic acid. In this episode, Coaches Chris and Maya explain why that’s wrong – and how truly easy running quietly builds the endurance engine that makes you faster on race day.

Using real training science, they unpack what recovery runs actually do inside your body, how they fit into a smart half marathon plan, and why running too fast on easy days can sabotage your progress.

In this episode, you’ll learn:

• What a recovery run really is (and how it differs from a normal easy run)
• Why lactate is fuel – not “lactic acid” that needs to be flushed out
• How slow running improves capillary density and mitochondrial function
• What the “No Man’s Land” pace is and why it stalls your gains
• How recovery runs help you absorb speed work and long runs
• When you should skip a recovery run instead of forcing it

Runner Tip of the Week: Chris and Maya share a simple way to check if your recovery pace is truly easy enough – so you stop turning recovery days into secret tempo runs.

Related episodes & resources:

• Listen to Episode 6 – Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk – to learn how carbs and gels power the same aerobic engine recovery runs help build.
• Read our article on Best Recovery Supplements for Runners for additional ways to support your easy days and post-run recovery.

For more science-backed training guides, recovery strategies, and gear recommendations, visit HalfMarathonTrainingPlan.com.

Train Smart. Run Strong. Finish Proud.