Training Plan
Post-Marathon Recovery Block (4 Weeks)

This plan is designed to be used after an A-race marathon.
Due to fatigue and injury risk, I suggest not exceeding recommendations here.

 

Only $9.95

Sample Week of Training

Recovery/Rehab - RECOVERY ACTIVITIES THIS WEEK

1) Running as prescribed. OMIT ANY PRESCRIBED RUNS IF YOUR LEGS ARE STILL SORE. IF STILL SORE, CONSIDER REPEATING THE PRIOR WEEK PLAN.

2) Potentially helpful recovery modalities you might try: a) massage work, b) compression boot treatments, c) ice baths

3) If you are inclined, ON NON-RUN DAYS, you can: a) do pool activities (pool running or swimming), or b) do easy spinning on a stationary or outdoor bike, or c) take easy walks
- all are ok in small doses of 30-45 minutes max to help loosen the legs.

Run - EZ Run

EZ run @ <80% of FTP (use pre-marathon FTP)

Avoid overpowering this run. Avoid rigorous hills.

Planned: 30:00

Run - EZ Run (with accelerations)

EZ run @ <80% of FTP (use pre-marathon FTP)
- during the run, randomly perform four ~50m accelerations to about 5K race effort

Avoid overpowering this run. Avoid rigorous hills.

Planned: 30:00

Run - EZ Run

EZ run @ <80% of FTP (use pre-marathon FTP)

Avoid overpowering this run. Avoid rigorous hills.

Planned: 30:00

Run - EZ Run (with accelerations)

EZ run @ <80% of FTP (use pre-marathon FTP)
- during the run, randomly perform four ~50m accelerations to about 5K race effort

Avoid overpowering this run. Avoid rigorous hills.

Planned: 30:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.