Post-Marathon Rebuilder
Workout - Post-Marathon Rebuilder
- 10min @ 8'00''/km
- 5.0km @ 6'00''/km
- 20min @ 10'00''/km
- 10min @ 9'00''/km
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Intro
Pulled from The Run Experience’s What To Do After Your Fall Marathon? Here’s a breakdown of the key recovery strategies. Watch the full video for more.
Key points
- First 2 weeks: skip high-impact training. Light mobility, yoga, and easy stretching.
- Weeks 3-8: low-impact cardio (stationary cycling, swimming, cross-country skiing) to keep your aerobic base while legs recover.
- Injury work: deal with any persistent aches (like lower-back PT) and layer in targeted strength or mobility training.
- Goal setting: draft a Start-Stop-Continue list to review your marathon prep, then pick a fun off-running target for winter (say, 10 unassisted pull-ups).
Workout example
Weeks 1-2 (recovery)
- 2-3 short runs weekly at easy effort, roughly 2 mi (3 km), with casual dog walks mixed in.
- 10-15 minutes daily of mobility drills and yoga.
Weeks 3-8 (base building and cross-training)
- Running: 2-3 easy-paced runs per week (3-5 mi / 5-8 km) at conversational effort.
- Cross-training: 2-3 weekly sessions of low-impact work (30-45 min) such as stationary cycling, pool sessions, or ski trainers.
- Strength: twice weekly, target core, glutes, and upper body with pull-up progressions, planks, and glute bridges (3 sets of 10-12 reps).
- Recovery: 2 weekly mobility sessions, plus address any nagging issues.
Closing note
Let your body recover at its own pace, keep activity through low-impact options, and pick a strength milestone to keep momentum. Dial paces and distances in the Pacing app to your fitness.
References
- What To Do After Your Fall Marathon? - YouTube (YouTube Video)