FREE Marathon Recovery Plan – Use code: "FREEPLAN" at checkout to receive the plan for free.

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

Use code: "FREEPLAN" at checkout to receive the plan for free.

Sample Day 1
0:20:00
10TSS
KEEP MOVING 15 - 20min

Make sure you go for a walk and try to stay mobile today. Very gentle range of movement exercises, simply taking joints through small range of movement and ever so gently increasing it will help you to loosen up. Make sure you are warm when doing this after a walk/bath/shower is a good idea.

Do not foam roll and add any unnecessary inflammation.

Active recovery sessions this week. Think of it as super light exercise to promote recovery not training.

Sample Day 4
0:30:00
1000m
20TSS
AQUA JOG/SWIM

The purpose of this session is just to be active and help promote recovery. Again swimming isn't just for triathletes, water displaces your weight completely and takes some load of the joints.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to. Feel free to use a Pull Buoy as much as you like!!!

You can also include aqua-jogging in the main set in chest deep water or with an aqua belt out of your depth.

Sample Day 6
1:00:00
FULL BODY STRETCHING

The purpose of this session is to increase your flexibility which will reduce the chance of injury. This is best done after a short warm up or after exercise when your muscles are warm. Not first thing in the morning. --------------- Warm Up: If you have not just done exercise, then complete a 10 minute walk prior to stretching where you also try and increase the range of each motion: Walk up on your toes a bit more, walk and lift you knee up a bit higher. ---------------- Main Session: Foam Rolling on all the major leg muscle groups for as long as needed. If you find a tight point, stay with it! -Calf -Achilles -Quads -Glutes -ITB 3x30 second stretches on each muscle: -Calf -Achilles -Quads -Glutes -Groin -Lower Back -Glutes -ITB --------------- -Cat Stretch -Sides -Quads -> Hip Flexors -Glutes -Lower Back Twist Stretch -Lower Back --------------- -Shoulders -Cat Stretch -Pectorals -Lats -Side Stretch -Shoulder rotator stretches --------------- Cool Down: Warm layers and compression

Sample Day 9
0:30:00
1000m
20TSS
AQUA JOG / SWIM

The purpose of this session is just to be active and help promote recovery. Again swimming isn't just for triathletes, water displaces your weight completely and takes some load of the joints.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to. Feel free to use a Pull Buoy as much as you like!!!

You can also include aqua-jogging in the main set in chest deep water or with an aqua belt out of your depth.

Sample Day 11
0:30:00
1000m
20TSS
AQUA JOG / SWIM

The purpose of this session is just to be active and help promote recovery. Again swimming isn't just for triathletes, water displaces your weight completely and takes some load of the joints.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to. Feel free to use a Pull Buoy as much as you like!!!

You can also include aqua-jogging in the main set in chest deep water or with an aqua belt out of your depth.

Sample Day 12
0:40:00
14TSS
EASY RIDE (0.66 HOURS) OR X-TRAINER

The purpose of this session is to loosen off the legs after the marathon. Cycling isn't just for triathletes and is great to promote recovery as it isn't as heavy as full weight bearing running.

Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE
---------------
Aim to hold a faster cadence of about 90-100rpm up and down hills. Do not try and push a hard gear, avoid putting a large amount of force into pushing pedals. Light, fast pedal strokes.
---------------
Do stretching and compression as a form of cool down.

Sample Day 14
1:00:00
FULL BODY STRETCHING

Post Run the purpose of this session is to increase your flexibility which will reduce the chance of injury. This is best done after a short warm up or after exercise when your muscles are warm. Not first thing in the morning.
---------------
Warm Up:
If you have not just done exercise, then complete a 10 minute walk prior to stretching where you also try and increase the range of each motion:
Walk up on your toes a bit more, walk and lift you knee up a bit higher.
----------------
Main Session:
Foam Rolling on all the major leg muscle groups for as long as needed. If you find a tight point, stay with it!
-Calf
-Achilles
-Quads
-Glutes
-ITB
3x30 second stretches on each muscle:
-Calf
-Achilles
-Quads
-Glutes
-Groin
-Lower Back
-Glutes
-ITB
---------------
-Cat Stretch
-Sides
-Quads -> Hip Flexors
-Glutes
-Lower Back Twist Stretch
-Lower Back
---------------
-Shoulders
-Cat Stretch
-Pectorals
-Lats
-Side Stretch
-Shoulder rotator stretches
---------------
Cool Down:
Warm layers and compression

Tri Training Harder
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Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.