Beginner
Level:
Week 18
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| Walk |
Walk |
3 |
E |
Walk |
4 |
E |
Walk |
Rest |
7 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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Let us
assume you enjoyed this training program and
that you may wish to run another marathon in the
not too distant future. With this in mind, it is
time to consider your recovery. We have a few
suggestions below that should help you recover
reasonably soon physically and mentally. |
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Week 18 Daily
Training
Schedule
Day 1:
Run?
- you
have got to be
kidding. For
some people this
will work;
perhaps a 2 or 3
mile jog to
check out the
body. We,
however suggest
that an easy
walk of about 30
minutes should
help. Oh yes,
stretch very
lightly.
Day 2:
If no real bad
injuries show
up, consider
extending your
walk to about 45
minutes followed
by stretching
and maybe a nice
massage.
Day 3:
Today we
recommend a 2 to
3 mile light
run/jog. Take it
easy and
stretch.
Day 4:
A good day to
resume walking
for between 45
and 60 minutes
or a bike ride
on flat terrain.
Day 5:
Rest or run for
4 miles. No more
and at an easy
pace
Day 6:
If you ran
yesterday, walk
today, but pick
up the pace and
the time should
be 60 minutes.
Day 7:
This should be a
day of rest or a
good
cross-training
workout. It is
also a good day
to look back
upon your
experience now
that most or all
of the soreness
has disappeared.
Finally, as a
rule of thumb we
subscribe to the
theory that you
should take it
easy for at
least 26 days
after your
marathon, that
is one day for
every mile of
the marathon.
After that feel
free to build
your base again
in preparation
for whatever.
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Marathon Program
Training Tips
-
How long
does it take
to recover
completely
from the
marathon?
The answer
depends on
the
difficulties
you
encountered
during the
race. A
standard
rule-of
thumb is one
day per
mile, or
twenty-six
days!
We have
known people
however, who
run another
marathon
within two
weeks -
definitely
not
recommended.
When you
resume
regular
running
after a week
or two,
expect to be
tired, even
on short
runs.
-
Walking
breaks
during your
recovery
runs can be
extremely
beneficial.
The lower
impact from
walking
relieves the
stress on
your muscle
tissue, but
you still
get the
benefit of
the
increased
blood flow
from the
exercise.
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