The Importance Of Recovery After A Marathon
- By Jeff Gaudette
- Published Sep. 26, 2013
- Updated Oct. 1, 2013 at 6:45 AM UTC
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 |
FILED UNDER: Recovery / Training TAGS: Long Runs / Marathon Training / Recovery
Jeff Gaudette
Jeff has been running for 13 years, at all levels of the sport. He was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college for the Hansons-Brooks Distance Project. Jeff's writing has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns.