From The Source Podcast. Season 2 | Episode 21 out now.

Want a faster 5K–10K without extra miles? Start with sleep and recovery. This beginner-friendly episode explains why sleep drives performance, how to plan rest days, and how to use HRV/readiness (from watches/rings/apps) so you train smart—not burnt out. Expect simple routines, a weekly template, and a red–yellow–green system to guide effort each day.

✅ Simple sleep routines that boost recovery

✅ What HRV/readiness really means (in plain English)

✅ Rest-day planning & active recovery ideas

✅ Stress tools to avoid burnout

✅ A weekly training template you can copy

Example 5K–10K week (beginner):

• Mon – Rest/Recovery: 20–30 min walk + mobility (hips/ankles/T-spine).
• Tue – Quality: Intervals or short tempo (e.g., 6×2 min steady-hard, 2 min easy).
• Wed – Easy: 25–40 min conversational run (+ optional 6×10s relaxed strides).
• Thu – Strength (30–40 min): Squat/hinge/push/pull + single-leg/glute med + calf raises.
• Fri – Easy or Off: Walk, foam roll, gentle stretch; protect sleep.
• Sat – Long Easy Run: 40–70 min at talk pace (build gradually).
• Sun – Optional Cross-Train: 30–45 min easy bike/swim/yoga or full rest.

00:00 Introduction and Episode Overview

00:17 Importance of Sleep for Recovery

01:10 Sleep Patterns and Habits

02:22 Creating a Sleep Routine

04:30 Napping and Its Benefits

09:17 Heart Rate Variability (HRV) Explained

12:56 Using HRV in Training

17:32 Conclusion and Future Episodes

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

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