Runner's World Marathon and Half-Marathon Recovery Plan (4 Weeks)

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.

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