PUBLISHED 10/12/2005
Plan the Work, Work the Plan
Regardless of what your postmarathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training. Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal.
| Weeks After the Marathon | 1 | 2 | 3 | 4 |
| Training Goal for Week | Recover as quickly as possible. | Resume regular running. | Get your legs moving fast again. | Consolidate fitness gained during marathon training. |
| Key Ways to Meet the Week's Goal | Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. | Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate. | After one run, do six to eight 100-meter pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few miles of another run at your marathon pace. | After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run. |
| Mileage Goal for the Week | Up to 25 percent of average premarathon mileage | 25 to 50 percent of average premarathon mileage | 50 to 70 percent of average premarathon mileage | 60 to 80 percent of average premarathon mileage |
