How much time should one take off after a marathon PR before starting another base phase?
How much time should one take off after a marathon PR before starting another base phase?
1 year. A marathon basically overtrains the body and requires a large amount of time to recover or you could easily deal with chronic fatigue for the rest of your running career
a couple days, then reverse taper.
You need to take [(4 times total body kg)+(age times 2.7)] days off after racing a marathon or you WILL develop lupus.
After my last 3 marathons I have just taken 3 days off, then ran easy for 30-45 minutes per day for the rest of the week. Then the next week i would start up with a lighter version of my regular training week. (a 4-5 mile tempo run, a 12-13 mile "long run", and about 50-75% of my regular weekly mileage)
A lot of professional coaches will recommend 2-4 weeks off, but I run half an hour slower than their runners so I probably didn't go as deep into the well.