Recovery is training — treat it like a plan
Your goal is to return to running without turning soreness into injury.
First 24 hours
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Eat a real meal (carbs + protein) and rehydrate.
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Short walk is fine; avoid “celebration workouts.”
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Sleep is the best recovery tool.
Days 2–7
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Easy movement, light mobility, short easy runs only if you feel good.
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No speedwork.
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Watch for pain that changes your gait.
Days 7–14
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Gradually return to normal easy running.
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Add intensity only when soreness is gone.
Related links
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:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- 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.