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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.
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|
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:
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.
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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.
|
|
Forget
the
power
gels
and
try
FRS
instead! |
|
 |
FRS
is a
new
power
product
that
gives
you
the
extra
energy
you
need
to
get
you
through
the
final
miles
of
the
marathon.
Easier
to
digest
than
the
standard
power
bars
or
gels,
FRS
is a
healthy
alternative
that
really
works.
It
provides
the
extra
energy
you
need
without
the
sugar
spike
you
get
with
many
of
the
other
products.
Visit
the
FRS
website
and
watch
a
video
of
Lance
Armstrong
describing
the
product
and
its
benefits.
Don't
believe
the
ad?
Get
a
Free
Sample
of
FRS
and
try
it
out
for
yourself.
|
|
|
|
|
Intermediate
Program
Week 18: |
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|
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: |
|
|
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. |
|
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.
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