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

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.