15/01/2026
Setting good habits for more intense running
The week after a race should be about recovering fully while keeping some light movement so your legs feel fresh again (not flat or stale). Especially when running isn’t a full time job!
Balancing this with strength and conditioning is also important!
The goals for the week
• Reduce fatigue and muscle soreness
• Calm down the heightened nervous system
• Maintain movement patterns
• Prepare to increase volume and intensity
Running easy / comfortable
2–3 easy runs
• around 20–40 minutes
• Conversational pace (Zone 1–2)
• Flat routes
Getting out for walks is also a great option
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Strength training
Reduce volume by 50–60%
• Keep the weights light/moderate
• Avoid failure
• Avoid heavy squats, deadlifts, lunges for around 72 hours
Sleep & nutrition (massively underrated)
Protein: 1.6–2.2 g/kg
Carbs: keep them high for 3–4 days post-race
Fluids + electrolytes
Sleep is the real performance enhancer.
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What not to do
• “Test your fitness”
• Smash a hard gym session
• Do intervals
• Try to train soreness away
That’s how niggles become injuries.
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Simple rule of thumb
You should finish this week feeling:
“I want to train again”
Not:
“My legs are still cooked”
