The Importance Of Recovery After A Marathon 
How To Crush Your Next Half Marathon
Table of Contents
How long should you plan to rest?
Most coaches and elite runners suggest you should take off one week off after a marathon, with a few very light jogs or even easy walks if you get too antsy. After a week off, training should be very light for two weeks post-race. It might sound like you would be holding yourself back by being so cautious, but your long-term progression will actually benefit as you allow your body to recover and get fully rested for your next training segment.
Here is a sample schedule I suggest to runners following a marathon:
| Monday | Off – hot tub and stretch |
| Tuesday | 2 miles easy shakeout run (slow and easy) |
| Wednesday | Off – hot tub and stretch |
| Thursday | Off |
| Friday | Off or cross training – easy |
| Saturday | 2-3 miles easy |
| Sunday | Off or cross training – easy |
| Total | |
| Monday | 3-4 miles easy |
| Tuesday | Off or cross training – easy |
| Wednesday | 3-4 miles easy w/4 x 20 sec strides |
| Thursday | Off or cross training – medium |
| Friday | Off or cross training – easy |
| Saturday | 6 miles easy – no strides |
| Sunday | Off or cross training – long (90 minutes) |
| Total | |
| Monday | 4 miles easy |
| Tuesday | 5 miles easy w/4 x 20 sec strides |
| Wednesday | Off or cross training – hard |
| Thursday | Off or cross training – medium |
| Friday | 5 miles easy w/4 x 20 sec strides |
| Saturday | 8 miles easy – no strides |
| Sunday | Off – recovery |
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