Recovery after a hard workout can take around a week

Dutchman Adri Hartveld finished 5th in the Dutch Cross Country Championships in 1984 (photo below) and won the Dutch marathon title in 1986. He has worked as a physiotherapist in the UK since 1982 and, during that time, has assessed hundreds of runners with overuse injuries. As part of the assessment, Adri looked at both the athletes’ biomechanics and their training history. He also researched various training ideas and methodologies, including easy interval training, which brought him success.

From his research, we learn that recovery can take about a week after a heavy effort. Note: after an extreme effort (such as a marathon) or several heavy workouts in quick succession, it will take longer. We also learn that the best super‑compensation occurs when the heavy effort is followed by a light training regimen. You can read more about his research in the book Easy Interval Method.