From my own training and my research in graduate school, I've come up with this optimal recovery program from your short-length race (under 10 miles). Follow it and you'll properly (and quickly) recover from your race, but will also hold onto your fitness so you can carry it into your next training plan. Weekly mileage = 6-18 miles per week (10-30 kilometers per week)* *based on an average training pace of 10:00 min/mi (6:15 min/km) NOTE: Each run includes a range of duration/distance and pace ...