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Marathon d'Ajaccio recovery plan

Post-race recovery plan for Marathon d'Ajaccio: first 24 hours, days 2–7, return-to-running checklist, and red flags.

Last updated/Feb 03, 2026, 02:41 PM

Recovery is training — treat it like a plan

Your goal is to return to running without turning soreness into injury.

First 24 hours

  • Eat a real meal (carbs + protein) and rehydrate.

  • Short walk is fine; avoid “celebration workouts.”

  • Sleep is the best recovery tool.

Days 2–7

  • Easy movement, light mobility, short easy runs only if you feel good.

  • No speedwork.

  • Watch for pain that changes your gait.

Days 7–14

  • Gradually return to normal easy running.

  • Add intensity only when soreness is gone.

Back to the athlete guide.

Verification reminder

Race details change between editions (dates move, routes get rerouted, and registration rules update). Use this page as a starting point, then confirm time-sensitive details on the official site close to race day.

Training guardrails

  • Keep easy runs truly easy so workouts stay high quality.
  • Progress one variable at a time (volume first, then intensity).
  • Use cutback weeks every 3–4 weeks to absorb training.
  • If pain changes your gait, scale back and get assessed.

How to use this guide

Treat this page as a decision checklist:

  1. Confirm the race date and official logistics.
  2. Choose a realistic training plan length (16–24 weeks is common).
  3. Practice fueling and pacing in long runs.
  4. Keep race week simple: tested shoes, tested gels, conservative start.

Verification reminder

Race details change between editions (dates move, routes get rerouted, and registration rules update). Use this page as a starting point, then confirm time-sensitive details on the official site close to race day.

Training guardrails

  • Keep easy runs truly easy so workouts stay high quality.
  • Progress one variable at a time (volume first, then intensity).
  • Use cutback weeks every 3–4 weeks to absorb training.
  • If pain changes your gait, scale back and get assessed.

How to use this guide

Treat this page as a decision checklist:

  1. Confirm the race date and official logistics.
  2. Choose a realistic training plan length (16–24 weeks is common).
  3. Practice fueling and pacing in long runs.
  4. Keep race week simple: tested shoes, tested gels, conservative start.

Checklist

Do this, not that

Recovery checklist

  • • Eat a real meal and rehydrate within a few hours.
  • • Keep movement easy: walking is enough on day 1.
  • • Sleep more than usual for 2–3 nights.
  • • Avoid speedwork in the first week.
  • • Return to easy running only if gait is normal.
  • • Increase volume gradually (not emotionally).
  • • Watch for pain that changes gait or lingers.
  • • If in doubt, take one more easy day.

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Sources