Marathon Blues. I don't really know it. When I cross the finish line, I'm in offseason. I've worked hard towards a marathon and sacrificed a lot along the way. My mindset shifts, so I no longer focus on performance but more on 'relaxation'. In other words, it's time to do things I couldn't before.
The first 24 hours are special – if the run went well, you're on cloud nine. Stress hormones, endorphins, etc., maybe you know it. If the run didn't go well, there can be disappointment and frustration. Both can be dangerous for recovery. If you ran well, you might be so full of motivation that you start too quickly, leading to injuries, stagnation, or illness. Conversely, if you ran below expectations, you might be so disappointed that you rush forward, also starting too quickly, leading to injuries, stagnation, or illness.
Bottom line is that recovery is necessary, both for the mind and the body. 42.2km at full speed is a big strain on the system, and I think it's important to accept that and view each marathon as the end of a 'block'. My next block starts with a month of rebuilding, meaning the first three to four weeks are about getting back into it.
The First Two Weeks
The first week is filled with DOMS (delayed onset muscle soreness). It's about doing things you couldn't before the marathon, whatever that may be. For me, it's chores at home, especially at night (I have two small kids), and enjoying more family time.
Additionally, there are a few big outings with cold beers (I'm also the Danish record holder in beermile...) with friends. Training-wise, I jog a few times – typically 30 minutes, cycle a bit, light training, purely for recovery. Between 20 and 40km, equivalent to 10-20% of pre-marathon training volume.
Week 2 is essentially the same; relaxed and focused on 'relaxation', but the body is getting fresh – at least regarding soreness. Still very light training, just jogging with the club, family, or friends – pace doesn't matter, it's just about getting moving and blood flowing to the legs. I typically cover between 50 and 80km for the week (25-40% of pre-marathon training volume). If it's summer and I feel like it, maybe some bike rides too. In week 2, I also usually get a few treatments to ensure everything is in order and no soreness lingers.
“1 Easy Training Day for Each Mile Run”
My old coach Dan Olesen had a rule of thumb for recovery after running: “1 easy training day for each mile run”, meaning 6 days of easy training for a 10km, 13 days for a half marathon, and 26 days for a marathon. I find it a bit conservative with the advent of carbon shoes, but it's a good guideline. Overall, I think it's quite individual when you're fresh, and it probably varies a lot from race to race. It depends on many factors, so it's essential to listen to your body.
The First Faster Trainings
In my 3rd week, I start running some faster strides and 1-2 sessions with lighter tempo, volume increases to 80-110km per week (50-60% of pre-marathon training volume). The focus is still on getting fresh and rebuilding. More specific training for the next goal is further out. I think it's about getting properly fresh again and ensuring you're ready for the next training block – both physically and mentally.
In week 4, the recipe is the same, a bit faster strides, lighter tempo, and gradually increased volume. Maybe the first threshold session, which is a bit harder, sneaks in as we approach day 26 (the rule of thumb). My volume is around 100-120km/week. After this, I gradually increase volume and intensity tailored towards the next goal.
Recovery after a marathon is always special, and I always find some minor issues with the body that I need to address. It can be soreness, minor injuries, or illness, and during this period, I think it's extremely important to be smart about adjusting your training. It requires patience, but I think it's important to give the body rest and 'reset' before the next block. It's important to dare to get out of shape and take a step back to take two forward.
What You Can Take Away as a "Regular" Runner
Jacob Simonsen is an elite runner, but behind the numbers are principles that apply whether you run 40 or 200 km a week.
Give Yourself Permission to Rest
It's not laziness to take a break after a marathon. It's part of the training. Even the world's best runners spend the first weeks on 'relaxation', family, and easy runs without focusing on pace. The body needs it. So does the mind.
Scale It Down to Your Reality
Jacob's numbers are large, but the principle is the same regardless of level. If you normally run 40 km a week, Jacob's first week equates to 4-8 km. It sounds like almost nothing — and that's the point. Start lower than you think you need.
Remember the One Rule of Thumb
1 easy training day for each mile run. That gives 26 days of easy training after a marathon. Set the date in your calendar now, and let it be your guide for when to start ramping up again.
Now you know what it takes to get back on track after a marathon. Take the time you need. Your body and mind will thank you at the next start. See you on the road!
