3 float recovery workouts to finesse race-day performance

The final tough stretch of a race can cause even a very prepared athlete to struggle. Float recoveries may be the perfect tool to eradicate this issue; the term refers to the practice of incorporating periods of faster-than-normal recovery running between high-intensity efforts. Float sessions are a great way to help runners get comfortable with being uncomfortable.

These workouts can be inserted into your training schedule after you already have a strong training base–try popping one or two into the last couple of weeks of a training build, before your taper. The idea is to glide between intervals, easing up enough to allow your body to partially recover while forcing it to become more efficient at a faster pace. Here’s how to get started.

Fast (but short) floats

This challenging session is perfect for runners who are new to the concept of float recovery. While the fast one-minute intervals are hard, the training session will fly by, and you’ll quickly learn whether you need to adjust the pace or the number of intervals.

Warm up with five to 10 minutes of very easy running.

Run 10 to 15 minutes of one-minute fast (think 5K effort) followed by a one-minute float recovery (ease up on your speed but maintain at a moderate-effort pace).

Cool down with five to 10 minutes of easy running.

Floating fartlek

A fartlek (the Swedish term for “speed play”) session involves alternating between periods of faster running and a slower, more relaxed pace. Replacing some of the very easy recovery sections of your run with float recoveries will build both fatigue resistance and mental tolerance.

Warm up with five to 10 minutes of very easy running.

Run 20 minutes of fartlek using float recovery: two minutes of hard effort (about 10K effort) with a one-minute recovery float (backing off the gas a little, about 30 seconds per km slower than your 10K effort) followed by one minute fast (about 5K effort or slightly faster) followed by 30 seconds of floating recovery (same as first float). Repeat this for 20 minutes.

Run very easy for two minutes, then finish things off with eight minutes of marathon tempo pace, totaling 30 minutes for the tougher portion of your run.

Cool down with five to 10 minutes of easy running.

Pre-race power session

Once you’re comfortable with floating recovery sessions, try this leg-burning workout to practise maintaining mental focus and control when you’re tired.

Warm up with 10 to 15 minutes of easy running.

Run five to 10 repeats of three minutes fast (think 10K to half marathon pace or effort) followed by a three-minute floating recovery.

Cool down with 10 to 15 minutes of easy running.

If your race is shorter than a half-marathon, you can easily adjust these workouts by effort or interval length to reflect that. Remember to follow a speed session with a very easy running or rest day.