Marathon Blues. I don't really know it. When I hit the finish line, I'm off-season. I've worked hard for a marathon and made sacrifices along the way. For me, the mindset switches to 'relaxation' rather than performance in the choices I make, allowing time for things I couldn't do leading up to it.
The first 24 hours are special – if the run went well, you're on cloud nine. Stress hormones, endorphins, you might know the feeling. If the run did not meet expectations, there could be disappointment and frustration. Both can be dangerous for recovery. A good run might leave you overly motivated, risking injuries, stagnation, or illness from starting too soon. Conversely, disappointment might push you to move on too quickly, leading to the same risks.
Bottom line, rest is essential, both for the mind and significantly for the body. Running a full 42.2km is a heavy load, and accepting that and thinking of each marathon as the end of a 'block' is crucial. For me, the next block starts with a month of rebuilding, focusing on getting moving again in the first three to four weeks.
It's important to dare to get out of shape and take a step back so you can take two steps forward.
The First Two Weeks
The first week is filled with DOMS (delayed onset muscle soreness). It's time to do things you couldn't before the marathon, whatever that may involve. For me, it's chores at home, especially at night (I have two young children), and I enjoy more family time.
Additionally, I go on a few long trips with cold beers with friends. Training-wise, I jog a few times – usually for about 30 minutes, ride a bike or similar, light training, purely recreational, pure recovery. Between 20 and 40km, which is 10-20% of the training volume before the marathon.
Week 2 is basically the same; enjoyable and focused on 'relaxation', but the body is getting fresh – at least regarding soreness. Still very calm training, just jogging with the club, family, or friends – I don't care about the pace, it's just about getting moving and getting blood flow to the legs. I typically get between 50 and 80km for the week (25-40% of the training volume before the marathon). If it's summer and I feel like itmaybe some bike rides too. In week 2, I usually get some treatments, ensuring everything is in order and no issues are arising.
”One rest day per mile run”
My old coach Dan Olesen had a rule for recovery after running ”one rest day per mile run”, meaning 6 days of light training for a 10km, 13 days for a HM, 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 believe it varies individually when one feels ready, and it probably differs from run to run. It depends on numerous factors and thus, it's crucial to pay close attention.
The first faster training sessions
In my 3rd week, I do some faster uphill runs and 1-2 rounds at a lighter pace, volume increases to 80-110km per week (50-60% of pre-marathon training volume). The focus is still on recovery and rebuilding. The more specific training for the next goal is further in the future. I think it's about getting truly refreshed and ready for the next training block - both physically and mentally.
In week 4, the approach is the same, slightly faster uphill runs, lighter pace, and gradually increased volume. Maybe the first threshold session, a bit tougher, sneaks in as we approach day 26 (the rule). My volume is around 100-120km/week. Afterwards, I gradually increase volume and intensity tailored towards the next goal.
Rebuilding after a marathon is always special and I always find there are some minor issues with the body I need to consider. These could be soreness, minor injuries, or illness and during this period, I believe it's extremely important to be wise in adjusting training. It requires patience, but I believe it's essential to give the body rest, and ”reset” before the next block. It's important to dare to fall out of shape and take a step back so you can take two steps forward.
