Post-Marathon Training

Running a marathon for 26.2 miles requires a specific training program followed by a significant amount of physical and mental strength and endurance during the race. After completing your marathon, the post-marathon recovery period allows your body to repair, heal and decrease inflammation in the muscles and joints. Post-marathon training includes recovery workouts that gradually increase in intensity over time to prepare you for the next race.

Recovery

The time frame for post-marathon recovery depends on numerous factors, including inflammation, fatigue and muscle soreness. The soreness and stiffness may last eight hours, or as long as three to four days. Hal Higdon, professional running coach, recommends allowing your body to recover for two to three weeks after a marathon. As a general rule, experts suggest it takes one day for every mile to reach a full recovery. This results in a recovery period of 26 days before returning to a regular post-marathon training schedule. During those 26 days, however, you can start a low-intensity post-marathon training schedule.

Schedule

The post-marathon training schedule starts with the recovery week, which includes no running and only low-intensity cross-training and stretching. After that initial recovery week of no running, a typical post-marathon training schedule starts on Monday with a cross-training workout for 30 to 60 minutes, followed by a three to five mile run on Tuesday and Thursday. Wednesday is a tempo workout working a 5k or 10k pace using mile repeats. Friday is a rest day followed with another tempo workout for 30 to 45 minutes on Saturday. Sunday finishes the training week with a 45 to 90 minute run. The overall intensity increases gradually during every week.

Goals

Before you start a post-marathon training program, it's important to determine a new set of goals. These goals shape the overall framework and design of the training schedule. For example, the training schedule will focus on speed and stamina if you're training for a 5K but will incorporate more cross-training workouts if you are preparing for a triathlon. The goals keep you motivated following the marathon and prevent burnout.

Nutrition

Nutrition is the most important factor to your post-marathon training. Proper nutrition promotes fast, healthy recovery, along with fuel and energy for the workouts. According to Dr. Loren Cordain, author of "The Paleo Diet for Athletes", drink a post-workout supplement within 30 minutes of the marathon. The drink should consist of a blend of carbohydrates from fruit juice and a banana and protein from a protein powder. Eat a complete meal of moderate to high-glycemic carbohydrates such as sweet potatoes and raisins to replenish glycogen stores within the muscles.