For the average leisure runner a recovery run might not be something in the priority list. In most cases a recovery run is for those who run five or more times a week. When running no more than four days a week, a recovery run could simply be a rest day or some easy cross training. For those of you who are following a serious training regime, the recovery run will help you to recover faster by increasing blood flow which brings recovery aid in the form of oxygen.
Recovery Run Pace
In order to actually "recover" from a long or hard training, the recovery run should not add to exhaustion and muscle damage but instead reduce the symptoms. Running a fairly short distance at a comfortable pace could ensure a speedy recovery. Your recovery run pace should be similar to or possibly a bit slower than your easy run pace. Check out the training pace calculator for your easy run pace.