Running a marathon takes its toll on you, both physically and mentally. How well you recover depends on how hard your race was, and your activity level and attitude during the weeks following the race.

Read our Marathon Recovery article here to help you get back into regular running as soon as possible.

Mike

**********************************************************

The 100 Day Marathon Training Program

by Marius Bakken, Olympic Runner

“ I've found a faster, safer, and far easier way, combined with my world-class training methods to help hundreds of motivated marathoners like you drastically slash their personal best times, decrease their training injuries, and eliminate burnout.”

Read Our Review Of This Program

********************************************************

Introduction

Our marathon training program covers an 18 week period, including the marathon week and the post race recovery week, to help you prepare for your next marathon. Each week we will publish a new chapter. If you missed out earlier, previous chapters are available.

Click here if this is your first time to this page.

Click here for information about using the marathon training schedules

Click here for our Marathon Training Guide FAQ

Click here for stretching and cross training information

Marathon Training Guide: Week 18

Congratulations on completing your marathon. Now it's time to focus on the recovery over the next two weeks. Make sure to follow our training tips below...

[Previous Weeks]

Select Your Marathon Training Program Level:

Beginner - Intermediate - Experienced

If You Like The Marathon Training Guide...

Please Tell A Friend!

We value your privacy - this email is not retained!

Advertisement

****** Improve Your Marathon Time ******

Download our e-book '26.2' Marathon Training Tips and find how you can conquer the 26.2 miles.

select the right training program

meet your marathon goal

complete the race comfortably
avoid common marathon training injuries
pace yourself during the race
recover easily afterwards

Free Bonus - A Motivational ebook when you order Marathon Training Tips

Click here for more info

Beginner Program: Week 18:

Let us assume you enjoyed this training program and that you may wish to run another marathon in the not too distant future. With this in mind, it is time to consider your recovery. We have a few suggestions that should help you recover reasonably soon physically and mentally.

Beginner Level: Week 18 Mileage Chart

Day 1	Day 2	Day 3		Day 4	Day 5		Day 6	Day 7	Mileage Goal:
Walk	Walk	3	E	Walk	4	E	Walk	Rest	7

E = Easy Pace; HD=Hard Pace; HL = Hills; L=Long Slow Run; M = Marathon Pace; T=Tempo

Daily Training schedule

Day 1:

Run? - you have got to be kidding. For some people this will work; perhaps a 2 or 3 mile jog to check out the body. We, however suggest that an easy walk of about 30 minutes should help. Oh yes, stretch very lightly.

Day 2:
If no real bad injuries show up, consider extending your walk to about 45 minutes followed by stretching and maybe a nice massage.

Day 3:
Today we recommend a 2 to 3 mile light run/jog. Take it easy and stretch.

Day 4:
A good day to resume walking for between 45 and 60 minutes or a bike ride on flat terrain.

Day 5:
Rest or run for 4 miles. No more and at an easy pace

Day 6:
If you ran yesterday, walk today, but pick up the pace and the time should be 60 minutes.

Day 7:
This should be a day of rest or a good cross-training workout. It is also a good day to look back upon your experience now that most or all of the soreness has disappeared. Finally, as a rule of thumb we subscribe to the theory that you should take it easy for at least 26 days after your marathon, that is one day for every mile of the marathon. After that feel free to build your base again in preparation for whatever.

Marathon Guide's Training Tips:

How long does it take to recover completely from the marathon? The answer depends on the difficulties you encountered during the race. A standard rule-of thumb is one day per mile, or twenty-six days!
We have known people however, who run another marathon within two weeks - definitely not recommended. When you resume regular running after a week or two, expect to be tired, even on short runs.
Walking breaks during your recovery runs can be extremely beneficial. The lower impact from walking relieves the stress on your muscle tissue, but you still get the benefit of the increased blood flow from the exercise.

Marathon Training For Beginners

For every runner who wants to succeed at the marathon distance - even on their first try!

Produced by certified trainer Jago Holmes, this training program is an essential guide if you are just getting started in marathon running.

Based on Jago's own experience as a successful marathoner and trainer, his program is tailored specifically to the needs of the beginner marathon runner.

Jago is also including as a free bonus seven additional ebooks on topics like Marathon Nutrition, and Injury Prevention.

Find Out More Info Here

Intermediate Program Week 18:

This week is devoted to your recovery and how to go about it assuming you have no injuries that may keep you from running. It is meant to help you get slowly back on to a base training program and still be enthusiastic about running in general and maybe doing another marathon some time in the not too distant future.

Intermediate Level: Week 18 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Mileage Goal:

Rest /Walk Walk 3 E Walk Cross-train 5 E Walk 8

E = Easy Pace; HD=Hard Pace; HL = Hills; L=Long Slow Run; M = Marathon Pace; T=Tempo

Daily Training schedule

Day 1:

This is generally meant to be a rest day, but one where you get some activity such as walking, swimming or biking. Whatever activity you choose, use it to reflect on your very recent effort honestly and begin the evaluation process which may ultimately determine whether there is another marathon in your future.

Day 2:
Many people would consider going for a short 2 to 3 mile jog today with walking. You decide.

Day 3:
Today is the day that you should go for an easy paced recovery run/jog of 3 miles with your running buddies/club/group. Make sure that your pace is such that you can carry on a conversation easily. No heavy breathing.

Day 4:
You would be well served by taking another rest day. Include a walk and stretching too.

Day 5:
Today forget the run and hop on your bike for an easy non weight bearing pedal.

Day 6:
Today you may want to go for an easy 5 miles and a stretch. Your choice.

Day 7:
It is now one week since your marathon. Take a nice long walk and revisit the highs and lows of your run. You should now know what running and marathoning means to you. If you have forgotten, you may remember that your marathon recovery period rule of thumb suggests no heavy duty training for 26 days the distance of your marathon in miles. You would be wise to follow it.

Marathon Program Training Tips:

Try to avoid running hills during the recovery period. If you have access to off-road trails, your legs will appreciate the softer surface.
Another great way to help you recover is cross training. Swimming and cycling are good examples of low impact sports that provide you with the benefits of aerobic exercise without the pounding.

Experienced Level Program Week 18:

Experienced Level: Week 18 Mileage Chart

Day 1	Day 2	Day 3		Day 4	Day 5	Day 6		Day 7	Mileage Goal:
Rest /Walk	Walk	3	E	Walk	Cross-train	5	E	Walk	8

E = Easy Pace; HD=Hard Pace; HL = Hills; L=Long Slow Run; M = Marathon Pace; S = Speed-work; T=Tempo

Daily Training schedule

Day 1:
This is meant to be a rest day, but one where you get some activity such as walking, swimming or biking. Whatever activity you choose, use it to reflect on your very recent effort honestly and begin the evaluation process which may ultimately determine whether there is another marathon in your future.

Day 2;
Many people would consider going for a short 2 to 3 mile jog today with walking. You decide.

Day 3:
Today is the day that you should go for an easy paced recovery run/jog of 3 miles with your running buddies/club/group. Make sure that your pace is such that you can carry on a conversation easily. No heavy breathing.

Day 4:
You would be well served by taking another rest day. Include a walk and stretching too.

Day 5:
Today forget the run and hop on your bike for an easy non weight bearing pedal.

Day 6:
Today you may want to go for an easy 5 miles and a stretch. Your choice.

Day 7:
It is now one week since your marathon. Take a nice long walk and revisit the highs and lows of your run. You should now know what running and marathoning means to you. If you have forgotten, you may remember that your marathon recovery period rule of thumb suggests no heavy duty training for 26 days the distance of your marathon in miles. You would be wise to follow it.

Marathon Guide's Training Tips:

Running the marathon will weaken your immune system, making you more vulnerable to catching colds or flu’. It can take three or four days before your immune system has recuperated. During this time you need to reduce stress, take vitamin supplements and eat healthy.
After completing the marathon, many people experience a feeling of depression and lack of interest in resuming running. This can be related to your marathon performance. If you met or exceeded your expectations and had a good race and easy recovery, you are less likely to feel this way. Whatever the case, it helps to recognize the symptoms and take action to minimize the problem. A cross training activity can help because it’s different from running and that puts you in another mindset.

-----------------------------------------------------------------------------------

If You Like The Marathon Training Guide...

Please Tell A Friend!

We value your privacy - this email is not retained!