Runner's World Marathon and Half-Marathon Recovery Plan
4 weeks - $9.99
Have you just finished going 26.2 or 13.1? This four-week plan will help you recuperate from the race, maintain your fitness, and stay injury-free. It starts with rest and cross-training to help your recovery, and gradually adds mileage and speed so that within one month of crossing the finish line, you’ll feel as fit and fresh as you did before the race. All of the cross-training and easy runs should be kept at a relaxed pace at first—below 70 percent of maximum heart rate. Follow the plan, but also listen to your body. If you feel acute pain or have lingering fatigue, progress to the next week’s training only when you can comfortably complete the preceding week’s goal.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : X-Train
XT: 20 MINUTES
THIS WEEK’S GOAL: Recover from the stresses of the marathon with activities that will encourage blood circulation to your sore muscles, and will help you shake off stiffness so you can bounce back.
THIS WEEK’S GOAL: Recover from the stresses of the marathon with activities that will encourage blood circulation to your sore muscles, and will help you shake off stiffness so you can bounce back.
Workout #2 : Day Off
REST
Take it easy today, and use the time to recuperate.
Take it easy today, and use the time to recuperate.
Workout #3 : X-Train
REST or XT: 20-30 MINUTES
Work out for 20 to 30 minutes with a nonimpact activity like swimming, pool running, cycling, or using the elliptical trainer.
Work out for 20 to 30 minutes with a nonimpact activity like swimming, pool running, cycling, or using the elliptical trainer.
Workout #4 : Run
RUN/WALK: 20-30 MINUTES
Run or walk for 20 to 30 minutes at a relaxed pace. Keep your effort level easy—no higher than 70% of your maximum heart rate.
Run or walk for 20 to 30 minutes at a relaxed pace. Keep your effort level easy—no higher than 70% of your maximum heart rate.
Workout #5 : Day Off
REST
Eating well can help you refortify your immune system, which has been depleted from the race. RW sports dietitian Leslie Bonci recommends Vitamin C-rich foods like broccoli, leafy greens, oranges, and red peppers. Be sure to get protein from lean meats like poultry, fish, and eggs to rebuild muscle tissue, plus plenty of whole-grain carbs to restock the glycogen stores.
Eating well can help you refortify your immune system, which has been depleted from the race. RW sports dietitian Leslie Bonci recommends Vitamin C-rich foods like broccoli, leafy greens, oranges, and red peppers. Be sure to get protein from lean meats like poultry, fish, and eggs to rebuild muscle tissue, plus plenty of whole-grain carbs to restock the glycogen stores.
Workout #6 : X-Train
XT or RUN: 30 MINUTES
Cross-train or run for 30 minutes at a comfortable pace. Keep the effort level easy—no higher than 70% of your maximum heart rate.
Cross-train or run for 30 minutes at a comfortable pace. Keep the effort level easy—no higher than 70% of your maximum heart rate.
Workout #7 : X-Train
XT or RUN: 30-40 MINUTES
Run for 30 to 40 minutes at a relaxed pace. Alternately, you could cycle, row, swim, or work out on an elliptical trainer for the same amount of time.
Run for 30 to 40 minutes at a relaxed pace. Alternately, you could cycle, row, swim, or work out on an elliptical trainer for the same amount of time.
Workout #8 : Day Off
REST
THIS WEEK’S GOAL: Keep building your base and start to incorporate running back into your regular routine. You can substitute cross-training for any of the runs. Let your soreness, and any lingering aches and pains be your guide.
THIS WEEK’S GOAL: Keep building your base and start to incorporate running back into your regular routine. You can substitute cross-training for any of the runs. Let your soreness, and any lingering aches and pains be your guide.
Workout #9 : Run
RUN: 30 MINUTES
Run at an easy pace for 30 minutes.
Run at an easy pace for 30 minutes.