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On rest and recovery days it is important to avoid doing the worst thing you can do for your body... nothing. Examples of rest and recovery activities are walking, static stretch exercises (after a warm up and loosening up period), dynamic stretching, swimming, water running, and riding a bike.
Sundays â Recovery day with at least 30 minutes of cross-training or comfortable walking. A typical distance training walk should include periods of comfortable walking, periods of stretching, and periods of peak walking. Start your walk at a comfortable, natural walking pace for the first 10 minutes.