This 4-week post-marathon recovery plan is designed to help athletes restore, reflect, and rediscover joy in the run. It’s perfect for runners who love structure but need guidance on how to recover well — both physically and mentally — after a goal race.
Week 1: Full rest + guided journaling prompts to process the marathon experience.
Week 2: Active recovery through walks, light hikes, and short yoga/mobility sessions (5-10 minutes).
Weeks 3–4: Gradual return to running (3–4 runs/week, 30–40 minutes each, RPE-based) with optional strides and light strength work to rebuild rhythm and confidence.
Includes reflection prompts, mindset themes, and recovery tips from Coach Jess (The Rogue Coach) to help athletes stay grounded, avoid post-race burnout, and reconnect with the reason they run.
Purpose:
→ Support full body and nervous-system recovery
→ Re-establish sustainable movement habits
→ Prevent “post-race crash” or loss of motivation
→ Build readiness for the next training block
Who it’s for:
Runners completing a marathon or half marathon who crave gentle structure and guided reflection before returning to performance training.