Marathon Training Guide  

Marathon Training Guide

Week # 18 - Recovery

Steve:  veteran - 57 marathons

This weekly marathon guide is designed for marathon runners from the beginner to experienced levels.

Mike - marathon runner & author

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.

Daily Training schedule

The beginner training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

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.

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.

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.
 

• 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 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.

Daily Training schedule

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