weeks have passed by. If you strength-trained before the marathon, you can resume resistance work during the second week after the race, beginning with about half your normal number of sets and reps.Heart-rate monitoringMeasuring your heart rate

nasty deadline, stress hampers your recovery, so give yourself more rest so you're ready for the next training session. Dita knows that travelling takes a toll, so she builds extra rest into her programme when she journeys to a race.  

or decide to start rebuilding your extension.Food & DrinkIf you haven’t yet tried training after your planned race-day breakfast, do it today. Make sure that you’re getting enough protein this week – it’s easily overlooked. You should be aiming for 0

of the best moments of the race – crossing the start line and feeling that frisson of excitement as all the hopes, fears and dreams of the past few months' training crystallised into reality.”Snowy389 was equally moved by the calm before the storm: “A