Marathon Recovery

Average Weekly Training Hours 02:38
Training Load By Week
Average Weekly Training Hours 02:38
Training Load By Week

Inadequate recovery following the marathon can put you at a greater risk of injury and over training syndrome leaving you feeling flat and tired going into your next block of training. Having invested so much time and effort into the build up, it’s easy to neglect your post marathon recovery and despite feeling recovered it could take up to 26-days to fully recover. This does not mean you can’t train in the 26-days following the event; in fact light training can help to speed your recovery and set you up for future challenges down the line. My 26-day marathon recovery program can help get you back on the road and make the most of the fitness gained in training for the marathon. Along the way I share useful hints and tips to get the most out of the program and get you back running at your best in know time at all!

Sample Day 2
0:20:00
2mi
2-Mile Easy Recovery Run

No matter how crazy it may seem going out for an easy 2-mile shuffle is one of the best ways to help start the recovery process. Don't worry about pace simply run easy to help reduce stiffness and soreness. If you run to heart rate maintain a nice, relaxed pace to keep your heart rate down.

Sample Day 4
0:20:00
2mi
2-Mile Easy Recovery Run

Easy 2-miles active recovery run. Keep the pace nice and relaxed the same as Monday.

Sample Day 6
0:30:00
3mi
3-Mile Easy Recovery Run

Easy 3-miles active recovery run.

Sample Day 8
0:35:00
4mi
4-Mile Easy Recovery Run

Easy 4-miles active recovery run.

Sample Day 10
0:35:00
4mi
4-Mile Easy Recovery Run

Easy 4-miles active recovery run.

Sample Day 11
0:35:00
4mi
4-Mile Easy Recovery Run

Easy 4-miles active recovery run.

Sample Day 13
0:40:00
5mi
5-Mile Easy Run

5-Mile easy run to build endurance and also serve as active recovery.

Jonny Mellor
|
JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.