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Marathon Training Tip Of The Week: -
Marathon Recovery!
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The race is over! Running a
marathon takes
its toll on you,
both physically
and mentally.
How well you
recover depends
on how hard your
race was, and
your activity
level and
attitude during
the weeks
following the
race.
Read our
Marathon
Recovery article
here to help
you get back
into regular
running as soon
as possible.
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Marathon
Training
Schedule:
Week
18
Congratulations
on
completing
your
marathon.
Now
it's
time
to
focus
on
the
recovery
over
the
next
two
weeks.
Make
sure
to
follow
our
training
tips
below...
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Intermediate
Level:
Week 18
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| Rest/Walk |
Walk |
3 |
E |
Walk |
Cross
train |
5 |
E |
Walk |
8 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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This week is
devoted to your
recovery and how
to go about it
assuming you
have no injuries
that may keep
you from
running. It is
meant to help
you get slowly
back on to a
base training
program and
still be
enthusiastic
about running in
general and
maybe doing
another marathon
some time in the
not too distant
future. |
B elow are the
suggested
day-by-day training goals
for this week's training.
Don't worry if
you have to miss
a day, or make
adjustments.
This is an 18
week program and
you have plenty
of time to get
back on track.
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Week 18 Daily
Training
Schedule
Day 1:
This is
generally meant
to be a rest
day, but one
where you get
some activity
such as walking,
swimming or
biking. Whatever
activity you
choose, use it
to reflect on
your very recent
effort honestly
and begin the
evaluation
process which
may ultimately
determine
whether there is
another marathon
in your future.
Day 2:
Many people
would consider
going for a
short 2 to 3
mile jog today
with walking.
You decide.
Day 3:
Today is the day
that you should
go for an easy
paced recovery
run/jog of 3
miles with your
running
buddies/club/group.
Make sure that
your pace is
such that you
can carry on a
conversation
easily. No heavy
breathing.
Day 4:
You would be
well served by
taking another
rest day.
Include a walk
and stretching
too.
Day 5:
Today forget the
run and hop on
your bike for an
easy non weight
bearing pedal.
Day 6:
Today you may
want to go for
an easy 5 miles
and a stretch.
Your choice.
Day 7:
It is now one
week since your
marathon. Take a
nice long walk
and revisit the
highs and lows
of your run. You
should now know
what running and
marathoning
means to you. If
you have
forgotten, you
may remember
that your
marathon
recovery period
rule of thumb
suggests no
heavy duty
training for 26
days the
distance of your
marathon in
miles. You would
be wise to
follow it.
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Marathon Program
Training Tips
-
Try to avoid running hills during the
recovery period. If you have access to
off-road trails, your legs will appreciate
the softer surface.
-
Another great way to
help you recover is cross training. Swimming
and cycling are good examples of low impact
sports that provide you with the benefits of
aerobic exercise without the pounding.
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