Enter the target daily pace into the calculator to determine the recovery run pace. This calculator can also evaluate the target daily pace given the recovery run pace is known.

Recovery Run Pace Formula

The following formula is used to calculate the recovery run pace.

RRP = (TDP + (5/60))


  • RRP is the recovery run pace (minutes per mile) TDP is the target daily pace (minutes per mile)

To calculate the recovery run pace, add 5 minutes to the target daily pace. This is because recovery runs should be slower than your normal pace to allow your body to recover. The result is your recovery run pace in minutes per mile.

What is a Recovery Run Pace?

A Recovery Run Pace is a relatively slow running pace that is used after a hard workout or race to help the body recover. It is designed to be easy and comfortable, allowing the muscles to recuperate from the stress of high-intensity exercise. This pace is typically much slower than your normal running pace, allowing you to run longer distances without causing further fatigue or injury. It aids in flushing out lactic acid, promoting blood flow to the muscles, and enhancing overall recovery.

How to Calculate Recovery Run Pace?

The following steps outline how to calculate the Recovery Run Pace:

  1. First, determine the target daily pace (TDP) in minutes per mile.
  2. Next, add 5 minutes to the TDP.
  3. Finally, calculate the Recovery Run Pace (RRP) in minutes per mile.
  4. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem:

Use the following variables as an example problem to test your knowledge:

Target daily pace (TDP) = 8 minutes per mile