After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Other

Planned Time: 0:00:00
Now that the marathon is over, what should be your food choices? David L. Costill, Ph.D. of Ball State University's Human Performance Laboratory, suggests that you eat the same foods the week after the marathon as you did the week before. That means a diet rich in carbohydrates. Nevertheless, if you have any cravings for specific foods--even a cheeseburger or two--you earned the right to eat what you want.

Workout #2 : Day Off

Custom
Planned Time: 0:00:00
PREMIUM: Welcome to my Recovery Program, designed to allow those who followed one of my 18-week Advanced programs to recover from a marathon, or from any other race done at maximum effort. Monday was always a day of rest to help your body recuperate from weekend workouts. The same principle applies to the post-marthon period. No running today! No exercise of any kind!

Workout #3 : Day Off

Planned Time: 0:00:00
No running! Today’s a good day for a massage, so I hope you scheduled one before the marathon. Although getting a quick rubdown at the finish-line massage tent may have felt good, a massage 24 to 48 hours after the marathon works best.

Workout #4 : Other

Planned Time: 0:00:00
For quick and complete recovery, continue with your post-marathon carbohydrate loading. How soon can you expect to replace in your muscles the glycogen burned during 26 miles of running? It differs from runner to runner. Research by Ball State's David Costill suggested that the better-trained runners replaced their glycogen stores within a week. But some were still deficient as long as one month after.

Workout #5 : Day Off

Planned Time: 0:00:00
No running! And don’t substitute cross-training in a mistaken belief that it will help you maintain fitness. You may be able to swim or cycle more easily than run because you’ll be using somewhat different muscles, but you still need rest-rest-rest to allow all your muscles to recover. Starting to train too soon can delay that recovery.

Workout #6 : Strength

Planned Time: 0:00:00
Is it time to resume a strength training routine? If you're an experienced lifter, you might be waiting for an excuse to get back into the gym, but normally I would recommend waiting a few more days before pumping iron.

Workout #7 : Other

Planned Time: 0:00:00
Carbo-loading is as important the week after the marathon as the week before, claims Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Carbo-load, says Nancy, don't fat-load. Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate choices include donuts, cookies, buttery potatoes, ice cream, cheesy lasagna and pepperoni pizza. Fat-laden foods may taste great and fill your stomach, but fat will not help you replace depleted glycogen in your muscles.

Workout #8 : Run

Planned Time: 0:18:00
Okay, you’re cleared to run again, but don’t overdo it. The Thursday workout for Novice runners the week before the marathon was 2 miles of gentle jogging. Yes, you're an Advanced runner, but that sounds about right for you too.

Workout #9 : X-Train

Planned Time: 0:30:00
Now is the time to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner is simple walking. Don’t underestimate the value of this activity. Go at most 2-3 miles.