hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet
you need is two to three weeks of recovery, two weeks of normal marathon training and two weeks to taper again. Here's the kind of timetable you should try to work to:Week 1 No running for three days. Walk if you feel like it. Then try jogging for 30
with 3-minute recoveriesKey session for 10K races: 5 x 2K with 3-minute recoveriesKey session for 10-mile races: 10 miles with 1M at marathon pace, 1M at half-marathon pace, 1M at marathon pace, 3M at 10M pace, 1M at marathon pace, 1M at 5K pace, 1M
Half a century ago, American marathoner Buddy Edelen snuck out for a 40-minute run on his rest day. Edelen was the first man to break 2:15 for 26.2 miles, yet he suffered the same crisis of confidence about taking days off that plague most
minutes, then run 1,200m with the first two laps at 10K race pace and the last lap five seconds faster.Half-MarathonRun one mile at 10K race pace and recover with four minutes of jogging. Then run 1,200m at 10K race pace with a three-minute recovery jog
recoveries, then 1M jogWed 9M (94 mins) easyThu 5M - 1M jog, then 3M (28 mins) at marathon pace, then 1M jogFri RestSat 3M (31 mins) easySun Half-marathon race (plus 1M warm up and cool down)For The Month Ahead...Your Goal A serious taper and a rewarding
, then 12 x 200, with 200m (1-min) jog recoveries, then 1M jogWed 7M (approx 70 mins) slowThu 1M jog, then 2M (16 mins) brisk, then 1M jogFri RestSat 3M (30 mins) easySun Race (ideally half-marathon) (15M inc warm up/ cool down)For The Month Ahead
Thu1M jog, then 2M (18 mins) brisj, the 1M jogFri RestSat RestSun Race (ideally half-marathon)?(15M inc warm up/ cool down)For The Month Ahead...Your Goal A sub-2:00 half-marathon (Week 10). More...Your Theme You reach your highest mileage. More
