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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 |