What's Next?

This race is over. Now what? Recovery comes first, and the final lesson below gives tips on that.

Then what? If you want to stay with the team, our program mainly targeting the Coburg Run in the Country Half and Portland Marathon will begin right away, this Sunday. That five-mile run (or shorter) will serve a double purpose: as a celebration of Eugene efforts and a start for the next round of training.

WEEK 10 LESSON: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.