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Going to be following the FIRST training schedule at xmas and have a query on the speed/reps session. Between each rep/lap what is the best recovery method? Jog recovery or just stand around?
Yeah, don't stand around. That would be a good way to get injured, especially as you will be training in the cold weather.
If you jog make it very slow, as you want to get your heart rate back down so you can go hard again on the next rep.
Plus keeping moving during recoveries is supposed to help your body clean away waste by products in the muscles etc. I certainly find it better than just standing around
The FIRST reps are quite tough. If it says 400RI then jog slowly for 400m. If it says 90s then for the first few you can walk, but for the latter ones you'll be bent double