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.
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.
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.