McMillan: Marathon Recovery Novice/Intermediate + FREE Prehab Videos
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
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Runs/Week: 3-6. Key/Hard Workouts/Week: 0-1.
✓ McMillan Running Paces Fully Integrated
✓ Structured Workouts for your GPS Watch
While studying exercise physiology in graduate school, I came up with this scientifically-based marathon recovery plan. I use it after my marathons and have successfully used it with thousands of runners since creating it.
The key to marathon recovery is to run enough but not too much, to give the body time to heal but to hold onto your base fitness (the old “use it or lose it” idea) and to rest and recharge the mind so you are itching to get back to full training and your next goal. You’ll love having a plan that does all of this.
Across this 4-week plan, you’ll slowly, yet steadily return to full training but do it in a way that respects how the body heals itself after a marathon (Hint: Lack of soreness isn’t the best indicator of recovery) and how the mind needs a short break from serious training but then needs to get back into the running rhythm that you love. By following this plan, you’ll speed your recovery from the marathon and, importantly, hold onto your pre-marathon base fitness. You’ll then be ready to set your sights on your next big goal.
As with all my plans, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule and based on how you are feeling after the marathon. Once you complete this plan, you’ll be fully recovered, back to full training and ready to begin your next training cycle.
This plan is designed to immediately follow your marathon race.
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator). I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
FREE PREHAB INCLUDED
In addition to the run training, I'm also going to have you perform our core training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These "prehab" programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Feel free to contact us if you have questions on this or any McMillan Running plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||1:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||1:15 hrs|