How long to recover from 30k race?

Rule of thumb is one day per mile. (3 weeks)

steve "red" wrote:

Rule of thumb is one day per mile. (3 weeks)

That seems a long time!

You should be back to normal within a few days

As far as I'm aware, the 'rule of thumb' is referring to full recovery, not how long it takes to get back into running. You could race the following weekend probably, you just wouldn't be fully recovered from the effort of the previous weekend.

According to one renowned coach, if you're 20-27 years old it will take you about 6.4 days to recover enough to effectively do an easy workout (50% of what you could do all-out), 12.9 days for a medium workout (70% of what you could do all-out), and 19.3 days for a hard workout (90% of what you could do all out).

If you're 32-36 years old those numbers change to 7.1, 14.1, and 21.3 days respectively.

Refer to Pete Magill's article in the Oct. issue of Running Times.

'19.3 days for a hard workout (90% of what you could do all out).'

Rubbish. Coe managed to set 3 world records within 41 days and I'm sure he also managed to fit in some hard workouts within that period as well

did one 2 weeks ago. felt like crap the next day, worked out after 6 days (2 x 8k), which was harder than expected. Feeling back to normal after 8 days

ukathleticscoach wrote:

Rubbish. Coe managed to set 3 world records within 41 days and I'm sure he also managed to fit in some hard workouts within that period as well

Which of those world records was a 30k again?

3 weeks is a reasonable figure. ukathleticscoach obviously has no experience of such distances.

ukathleticscoach wrote:

'19.3 days for a hard workout (90% of what you could do all out).'

Rubbish. Coe managed to set 3 world records within 41 days and I'm sure he also managed to fit in some hard workouts within that period as well

you silly little man. what does that have to with what i posted? come back when you figure it out.

thanks for the feed back guys...yeah pretty much lines up with my hunch from experience with half marathon..probably 2 weeks easy and then phase back in a little quality the third week and see how it feels..

swoleman wrote:

ukathleticscoach wrote:

'19.3 days for a hard workout (90% of what you could do all out).'

Rubbish. Coe managed to set 3 world records within 41 days and I'm sure he also managed to fit in some hard workouts within that period as well

you silly little man. what does that have to with what i posted? come back when you figure it out.

19.3 days for a hard workout. A world record is usually considered a hard work out

While you are there, what's the .3 for moron?

zzzzzzz wrote:

thanks for the feed back guys...yeah pretty much lines up with my hunch from experience with half marathon..probably 2 weeks easy and then phase back in a little quality the third week and see how it feels..

You can start the quality work within a week of the race, but full recovery from the race is an ongoing process over many days.

ukathleticscoach wrote:

19.3 days for a hard workout. A world record is usually considered a hard work out

While you are there, what's the .3 for moron?

Holy shit, you cannot be serious. He was plugging the race distance into an equation. Obviously an all-out 30k is going to require a greater recovery period. A 1500 would yield a lower number of recovery days.

ukathleticscoach wrote:

19.3 days for a hard workout. A world record is usually considered a hard work out

While you are there, what's the .3 for moron?

i see this is much too complicated for you.

what's the point of running a world record? is it to get in better shape? conversely, what's the point of a workout? and to add to that, what's the point of effectively doing a workout?

is there a little light bulb starting to come on in that empty little head of yours or do i need to get out the crayons and start coloring you a picture?

silly little troll. please reply some more so i can utterly dismantle every line you write.