The Importance Of Recovery After A Marathon 
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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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