Hi, Just wondering if anyone could advise on recovery runs?  Did a long run yesterday at a nice pace, what should I do tonight?Many thanks

I remember reading that a recovery run after a long run (i.e. half or full marathon) should be about 10% of the amount, just to get the legs moving again.... So 1.3 miles or 2.6 miles... at a slow pace for you...

Yes - you've answered your own question .  You should have a rest day and try to get some structure into your running!"Recovery" runs are a contentious issue.  If you need to "recover" from your last big effort you'd be better to have a rest day than go for a plod round.  But that is just my opinion and others will feel differently. Speaking for myself - I don't ever do a "recovery" run.  I run 4 tiimes a week and each run has a focus.  If I need to recover I don't run.  However, if for example, I've just done a marathon or big fell race, the day after I will generally go for a 2 - 3 mile jog simply because it eases my legs out.  For the whole of the week after a big event I will take it easy.  But planning a "recovery run" into my normal schedule is of no value/purpose to me.That sounded almost elitist - it wasn't meant to be.....!

My schedule also does not have recovery runs, I do a 6 day hard/easy routine with one day rest which usually is gym day for core work.My three hards days consist of intervals (running track) one day, tempo other day and the final day a LSR.The easy days are just what it means, 6 - 8 miles at a 9 - 9.30 min/mile pace. 

I'm not entirely sure because one minute I feel like going and running 10 miles and the next I feel like going home and getting into bed because I am just so tired!I did have a post to post but when I started to write it, all I could think about was putting my head on the table.  -- I think that answers my question!!  NAP TIME!! I was just wondering if there are any guidelines for recovery runs - like a particular distance, pace, avoid hills, do hills, but I was too lazy to type it