Inspect: /training-programs/post-marathon-recovery/intermediate-post-marathon/

Source: src/content/training-plans/intermediate-post-marathon.md

Frontmatter

title: Intermediate
hub: post-marathon-recovery
summary: Recovery after the marathon should begin almost the minute you exit the
  finish chute. This 5-week post-marathon training program for Intermediate
  runners is designed to help you heal your wounds and recover as rapidly as
  possible so you can move on to new goals.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 5
  lengthText: 5 Weeks
  typicalWeek: 1 Day Off, 5 Run, 1 X-Train
  longestWorkout: 90 minutes
whatDoIGet:
  - Recover from your last marathon with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/marathon/tp-16032/hal-higdon-post-marathon-recovery-intermediate
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program.


  To set a PR, you need to improve your endurance and your speed. You can do
  this by (1) running more miles, (2) running faster, or (3) some combination of
  both.


  In order to achieve full benefit from this program, you probably need to have
  been running 3-4 days a week for the last year or two and averaging 15-20
  miles weekly, It helps if you have an understanding of the concepts of
  speedwork.


  Here is the type of training you need to do, if you want to improve your 5-K
  time. To motivate yourself even more, consider signing up for the interactive
  version available through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.
schedule:
  miles:
    - week: 1
      days:
        - Rest
        - Rest
        - Rest
        - 2 mi jog
        - Cross
        - 3 mi run
        - 60 min run
    - week: 2
      days:
        - Cross 30 min
        - 3 mi run
        - 3 x mile (mar pace)
        - 3 mi run
        - Rest
        - 30 min tempo
        - 45-75 min run
    - week: 3
      days:
        - Cross 30-40 min
        - 4 mi run
        - 3 x mile (10-K pace)
        - 4 mi run
        - Rest
        - 35 min tempo
        - 60-90 min run
    - week: 4
      days:
        - Cross 30-50 min
        - 5 mi run
        - 3 x mile (5-K pace)
        - 5 mi run
        - Rest
        - 40 min tempo
        - 90 min run
    - week: 5
      days:
        - Cross 30-60 min
        - 5 mi run
        - 30 min tempo
        - 3 mi run
        - Rest
        - Rest
        - "**Race**"
  km:
    - week: 1
      days:
        - Rest
        - Rest
        - Rest
        - 3.2 km jog
        - Cross
        - 4.8 km run
        - 60 min run
    - week: 2
      days:
        - Cross 30 min
        - 4.8 km run
        - 3 x 1.6 km (mar pace)
        - 4.8 km run
        - Rest
        - 30 min tempo
        - 45-75 min run
    - week: 3
      days:
        - Cross 30-40 min
        - 6.4 km run
        - 3 x 1.6 km (10-K pace)
        - 6.4 km run
        - Rest
        - 35 min tempo
        - 60-90 min run
    - week: 4
      days:
        - Cross 30-50 min
        - 8.1 km run
        - 3 x 1.6 km (5-K pace)
        - 8.1 km run
        - Rest
        - 40 min tempo
        - 90 min run
    - week: 5
      days:
        - Cross 30-60 min
        - 8.1 km run
        - 30 min tempo
        - 4.8 km run
        - Rest
        - Rest
        - "**Race**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: intermediate
legacy:
  wpId: 241
  wpUrl: /training-programs/post-marathon-recovery/intermediate-post-marathon/
  oldSlugs:
    - intermediate-schedule
seo:
  description: Recovery after the marathon should begin almost the minute you exit
    the finish chute. This 5-week post-marathon training program for
    Intermediate runners is designed to help you heal your wounds and recover as
    rapidly as possible so you can move on to new goals.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

This post-marathon training program is aimed at Intermediate runners, those of you who used either my Intermediate 1 or Intermediate 2 programs to prepare for your marathon. But even if you used another program designed by yourself or another coach, you can benefit from the following advice. First, hold a mirror up to the final three weeks of either of my [**intermediate programs**](/training-programs/marathon-training/intermediate-1-marathon/). That is exactly how you want to train (or not train) for the next several weeks. You might call this a reverse taper. The first three days, do nothing. Then a little running (or jogging or walking) just to loosen your muscles. Next a “long run,” same distance as your long run one week out. Oh, and finally some cross-training. Respect the mirror. It will help you rejuvenate your body and (sometimes more important) your mind. Here is my Post Marathon Training for Intermediate runners:

**Week 1**: The first three days after the marathon, I want you to do nothing. And I mean nothing! Give your body time to recover. I hope, also, that you remembered to schedule a massage for these several post-marathon days. Continue to follow a healthy high-carb diet for maximum restoration of muscle glycogen. On the fourth day, go for a very short run of about 2 miles. If your muscles object, stop and walk. If various body parts hurt, do a quick U-Turn and get in the car. You’re not proving anything by running tough. You proved all you needed to prove in the marathon itself. On the weekend, do some cross-training to mix things up. Finally, go for a 60-minute run. Did I tell you how fast to run? No, I just want you out there on your feet for an hour.

**Week 2**: Is it time to start training seriously again? Not really. Bear with me for a while, at least to the end of this 5-week program. Even if you have a race scheduled for five weeks after the marathon, or soon after, you will gain no advantage by training hard at this point. Cross-train a half hour on Monday. The Tuesday-Wednesday-Thursday workouts are easy-hard-easy, same pattern as the 18 weeks pre-marathon, but fewer miles. Wednesday’s dose of speedwork is 3 x mile at marathon pace. The long-run workout on the weekend offers an option of 45 to 75 minutes running. I don’t want you counting miles this soon.

**Week 3**: By now recovery should be nearing complete. Please note that I said nearing complete, not near complete. You still have a way to go, but glycogen replenishment for the muscles should be progressing. Some highly trained runners can restore muscle glycogen within a week, according to research by David L. Costill, PhD of the Ball State University Human Performance Laboratory. But other runners might take a month to recover completely. Tip: Maintain the same high-carbohydrate diet you followed going into the marathon. Yes, you need protein (and fats) for recovery, but carbohydrate remains the most important fuel in any well-balanced diet. A few ticks upward in speed or distance. Long run option: 60-90 minutes.

**Week 4**: In this fourth recovery week, we are getting closer to at least the same mid-week training you followed leading into the marathon. Two 5-milers in the middle of the week bracketing an interval workout slightly faster than the previous two weeks. Ninety minutes on the weekend for the long run. Don’t forget your cross-training. Did you do any strength training during your marathon build-up? If you have not gone back to the gym in the last week or two, consider once more strength training. As with running, however, keep the workout easy. Pump less iron than you might otherwise do.

**Week 5**: With recovery and my five-week program almost complete, consider a return to racing. The race distance could be 5K; it could be a full distance (13.1) half marathon. I suggest this only because for motivational purposes, it is often good to have goals. You don’t need to race flat out. Particularly if your end-of-the-tunnel race chosen is a half marathon, you might want to simply “run” the distance rather than “race” the distance. That means, picking a pace much slower than your fitness level at this point would dictate.

Post Marathon Training plan complete? You are now free to pick any one of my other training programs for your next race.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both.

In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Schedule (raw)

← Post Marathon Recovery hub

Legacy

WP id

241

Old URL

/training-programs/post-marathon-recovery/intermediate-post-marathon/

Old slugs

intermediate-schedule

Live page

https://www.halhigdon.com/training-programs/post-marathon-recovery/intermediate-post-marathon/

SEO

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—

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Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals.

rendered meta description

Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals.

Canonical URL SeoHead will emit

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