Days 1–3: Eat, Rest, Reflect
Eat a ton, celebrate (or mope!) — and then find a way to move on. Take these days fully off from exercise. Walking or easy hikes are fine, but let your body and mind reset.
Days 4–14: Easy Movement
Keep running on pause for the first week or two. You can start adding in light cardio or easy gym work (think mobility, cycling, or swimming). Once you hit the 7–14 day mark and feel ready, reintroduce short, easy runs with no pressure.
Month 1: Return to Routine
As you resume running, gradually build back to 4–5 days per week. Keep intensity light—just gentle strides or relaxed pickups once or twice a week.
Your goal is to rebuild rhythm, not fitness. Add more gym/strength frequency.
Months 2–3: Sharpen the Edge
Now’s the time to develop speed and efficiency. Focus on 5K and 10K effort workouts, or jump into some shorter races for fun. These efforts set the foundation for your next big block. Keep up the gym work!
Months 3–6: Build Toward the Next Marathon
With recovery and a bit of speed in your legs, it’s time to start the next marathon build! You’re now in a better place—stronger, smarter, and ready to go again.
