What do you get with a training plan?
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.
Workout #2 : Day Off
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.
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.
Workout #5 : Day Off
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.
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.
Workout #8 : Day Off
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.