Marathon Training – Recovery and Build-up

It’s now 3.5 weeks since the Bangkok Marathon and consequently 3.5 weeks into my recovery and build-up program. The first week was easy, focusing on recovery. The second was also a recovery week, but here I included some harder workouts, though the running volume was still very low. The intensity picked up a bit in the third week with tougher and more intense sessions. Now, four weeks into the program, I’m stepping up the intensity another notch but still keep the running at around 50% of my normal volume.

I want to give my body a chance to heal and recover. At the same time I’m building up strength and balance as well as improve my posture. Hopefully, it will make me less injury prone and better prepared for hard running training again. The high intensity sessions are keeping my cardio and fitness level up, even though I’m mot pounding the streets as much as I usually do.

I do both gym sessions and home exercises. The gym sessions are typically rather demanding including high repetition exercises with light weights (no machines). The home exercises are mostly corrective movements but I also do some TRX workouts, which are really challenging.

After 5 weeks of this program, I’ll follow up the functional movement screen I did right after the marathon and see if I’ve improved. Then I’ll get back to some solid running training again, preparing for the next marathon in early March. Too early to draw any conclusions, but both mentally and physically I’m starting to feel that eager to run more again.

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