I think I'm just about starting to get my head around the concept of training at different paces during different sessions (intervals - slightly faster than goal race pace, tempo - around goal race pace, long runs - 'conversation' pace etc.) One thing that does confuse me though - how fast (or slow!) should I be running during a 'recovery' run?
I'd planned a recovery run last night after Sunday's long run, and thought a reasonably slow pace for me might be about 5:30/k. When I checked my stopwatch, though, I saw that I was averaging about 5:04/k. This felt fine when running, but I was conscious that it wasn't exactly 'recovery' for me. When I consciously tried to slow it down, my kilometre splits were actually faster than the start of my run! I just couldn't seem to slow it down.
Should a recovery run be done at around the same pace as my long slow run? Or slower? I normally run my long runs at 'conversation' pace, and this seems fine. My legs feel pleasantly tired after a long run but not shattered.