Recovery time post marathon

Training Advice/Discussion

6 years ago 12/07/2017 4:21pm EST

Running my first marathon this year and aiming for sub 2:40. I'm still hoping that I can continue my season afterwards and was wondering what experience others have had in terms of recovery.

I know there are a lot of competitive 10k races in the 4 to 6 weeks after the marathon that ideally I would like to take part in and perform well in. What's a sensible strategy to make a smooth return to racing? Or is it likely I will need to accept that running a hard marathon is likely to take toll on the body for weeks?

6 years ago 12/07/2017 4:22pm EST

re: Scotty94

This year meaning coming up, 2018.

6 years ago 12/07/2017 4:25pm EST

re: Scotty94

I ran three marathons in the 2:42-2:48 range when I was in my prime (early 30s). I found that the old "one day per mile raced" formula worked pretty well for me. I came out of one of those marathons injured, but for the other two I was ready for another maximum effort in about four weeks. Everyone is different, but I'd say if you're fairly young and don't get injured, running a competitive 10K 4-6 weeks after a marathon should be doable.

6 years ago 12/07/2017 5:42pm EST

re: Scotty94

I think the conventional wisdom is that you need four weeks to get back to normal training. And then, you're probably supposed to start a new training cycle, and peak for other races several months later.

However... The shortest delay I did (with relative success): two decent marathons in eight weeks. I trained very little in between, because a calf niggle kept me from running much for the first four weeks.

Bearing in mind most of my good races happened when my plan was disrupted (injury, sickness, etc.), which probably means my plans are not so great: consider the marathon is your main target, and the other races a remote possibility. Don't hesitate to run very little after your marathon; make sure you're completely recovered before doing anything hard. And if you're not ready in time, skip the other races.

6 years ago 12/09/2017 3:23am EST

re: amkelley

Thanks. Seems like a sensible rule of thumb. When did you get back to performing "sessions" after the marathon?

6 years ago 12/09/2017 3:25am EST

re: grox

Thanks for the reply. I like the mentality of keeping the other races open as an option but not making them focal.

What is a sensible post marathon strategy?

1 week off, 1 week easy, 1 week semi normal then a relatively normal week?

6 years ago 12/09/2017 5:35am EST

re: Scotty94

If you are going all in on the marathon and trying to run a PB, recovery should be your next priority.

For me, I am sore as hell for about 4-5 days after a marathon. I will take 7 days completely off and then do a 7 day reverse taper where I ease back into running.

You're body deserves serious recovery after an all in effort.

I think a 10k 4-6 weeks out is doable, but given the lack of time for specificity, you might be a little flat.

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