All 24 Weeks - Detailed Breakdown
Complete training schedule with progressive exercises and recovery focus
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Interactive
24-Week Training Progression
See how mileage, strength (min), and flexibility/yoga (min) flow from base building through peak and taper. Hover or click any week to see all three metrics.
Base building
Build
Peak
Taper
Running miles (curve)
Strength (min, mini-bars)
Flexibility (min, mini-bars)
Week 1
Starting with easy runs and bodyweight strength to build consistency.
๐ฑ Phase 1: Base Building (Weeks 1-6)
Focus: Build aerobic base, establish routine, foundational strength
Week 1
Easy Base Building - 12-15 mi/week
๐โโ๏ธ Monday - Easy Run (2 mi)
20 min at conversational pace (9:30-10:00 /mi)
Warm-up (2 min)
- Arm circles: 10 each direction
- Leg swings: 10 front-back each leg
Cool-down & Stretch (5 min)
- Quad stretch: 30 sec each leg
- Hamstring stretch: 30 sec each leg
- Calf stretch: 30 sec each leg
๐ช Tuesday - Lower Body Strength (30 min)
Rest: 60-90 sec between sets | Focus: Glutes, quads, hamstrings
Warm-up (5 min)
- Bodyweight squats: 15 reps
- Glute bridges: 15 reps
Main Workout (20 min)
- Goblet Squats: 3ร12 (15-20 lb)
- Romanian Deadlifts: 3ร10 (20-25 lb)
- Walking Lunges: 3ร10/leg (bodyweight)
- Glute Bridges: 2ร15 (bodyweight)
๐ง Wednesday - Yoga & Flexibility (30 min)
Yin Yoga | Hold each pose 2-3 min | Focus: Hip openers, hamstrings
Asana Flow
- Pigeon Pose - Deep hip opener
- Butterfly Pose - Inner thigh stretch
- Low Lunge - Hip flexor release
- Supine Figure Four - Glute & hip opener
- Savasana - 5 min full body relaxation
๐โโ๏ธ Thursday - Recovery Run (1.5 mi)
16 min very easy (10:00-10:30 /mi) | Active recovery
๐ช Friday - Upper Body & Core (30 min)
Rest: 60 sec between sets | Focus: Chest, back, core stability
Main Workout (25 min)
- Push-ups: 3ร8-10 (mod on knees ok)
- Dumbbell Rows: 3ร10 (15-20 lb)
- Plank: 3ร30-45 sec
- Dumbbell Chest Press: 3ร10 (12-15 lb)
๐ Saturday - Long Run (4 mi)
40 min easy (10:00 /mi) | Hydrate every 10 min
๐ด Sunday - Rest & Recovery
Optional 20-min walk or easy swim | Sleep 7-9 hrs | Hydration focus
Week 2
Repeat & Build - 12-15 mi/week
๐โโ๏ธ Monday - Easy Run (2 mi)
20 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body + Volume (32 min)
Rest: 75 sec | Add 1-2 reps to each exercise
Warm-up (5 min)
- Bodyweight squats: 15 reps
- Glute bridges: 15 reps
Main Workout (22 min)
- Goblet Squats: 3ร13 (15-20 lb) โ +1 rep
- Romanian Deadlifts: 3ร11 (20-25 lb) โ +1 rep
- Walking Lunges: 3ร11/leg (bodyweight)
- Glute Bridges: 2ร16 (bodyweight) โ +1 rep
๐ง Wednesday - Yoga & Flexibility (32 min)
Yin + dynamic stretching
Asana Flow
- Pigeon Pose (3 min)
- Butterfly Pose (2.5 min)
- Lizard Pose (2 min each side) NEW
- Low Lunge (2 min)
- Supine Figure Four (2.5 min)
- Savasana (5 min)
๐โโ๏ธ Thursday - Recovery Run (1.5 mi)
16 min very easy (10:00-10:30 /mi)
๐ช Friday - Upper Body + Core (32 min)
Rest: 75 sec | Add reps
Main Workout (27 min)
- Push-ups: 3ร10-12 (+2 reps)
- Dumbbell Rows: 3ร11 (15-20 lb) โ +1 rep
- Plank: 3ร45-55 sec (+10 sec)
- Dumbbell Chest Press: 3ร11 (12-15 lb) โ +1 rep
๐ Saturday - Long Run (4 mi)
40 min easy (10:00 /mi)
๐ด Sunday - Rest & Recovery
Optional walk 20 min | Foam roll 5-10 min
Week 3
Strength Progression - 15-18 mi/week
๐โโ๏ธ Monday - Easy Run (2.5 mi)
25 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Progression (35 min)
Rest: 75-90 sec | Add weight & new exercises | NEW exercise introduction
Warm-up (5 min)
- Bodyweight squats: 15 reps
- Glute bridges: 15 reps
- Hip circles: 10 each direction
Main Workout (25 min)
- Goblet Squats: 3ร13 (20-25 lb) โ weight increase
- Bulgarian Split Squats: 3ร8/leg (10-12 lb dumbbells) NEW
- Romanian Deadlifts: 3ร11 (25-30 lb) โ +5 lb
- Single-Leg Glute Bridges: 2ร10/leg (bodyweight) NEW
๐ง Wednesday - Dynamic Yoga + Mobility (35 min)
Mix of dynamic & yin | Mobility emphasis | Extended holds
Flow
- Cat-Cow Stretches - Spinal mobility (1 min)
- Pigeon Pose (3 min)
- Butterfly Pose (2.5 min)
- Low Lunge (3 min each side)
- Hip Circles & Mobility - Dynamic (2 min)
- Supine Figure Four (2.5 min)
- Savasana (5 min)
๐โโ๏ธ Thursday - Recovery Run (2 mi)
20 min very easy (10:00 /mi)
๐ช Friday - Upper Body & Core Advancement (35 min)
Rest: 75 sec | Add weight & new exercise (Dead Bug)
Main Workout (30 min)
- Push-ups: 3ร12 (+2 reps from Week 2)
- Dumbbell Rows: 3ร12 (15-20 lb) โ +1 rep
- Plank with Shoulder Taps: 3ร20 total (dynamic core) NEW
- Dumbbell Chest Press: 3ร12 (12-15 lb)
- Dead Bug: 2ร10/side (core stability) NEW
๐ Saturday - Long Run (5 mi)
50 min easy (10:00 /mi) | Hydrate every 12 min
๐ด Sunday - Rest & Recovery
Optional walk 20 min | Foam roll 10 min
Week 4
Recovery Week - 12-14 mi/week (Deload)
๐โโ๏ธ Monday - Easy Run (2 mi)
20 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Maintenance (30 min)
Same weight, same reps | Focus on movement quality
Main Workout (25 min)
- Goblet Squats: 3ร13 (20-25 lb)
- Bulgarian Split Squats: 3ร8/leg (10-12 lb)
- Romanian Deadlifts: 3ร11 (25-30 lb)
- Single-Leg Glute Bridges: 2ร10/leg (bodyweight)
๐ง Wednesday - Deep Restorative Yoga (40 min)
Longer holds | Recovery focus | Yin emphasis
Restorative Flow
- Supported Child's Pose (3 min)
- Pigeon Pose (4 min)
- Butterfly Pose (4 min)
- Supine Figure Four (3 min each)
- Legs Up the Wall (5 min)
- Savasana (10 min)
๐โโ๏ธ Thursday - Rest OR easy walk (1-2 mi optional)
Complete rest OR 15 min leisurely walk
๐ช Friday - Upper Body Maintenance (30 min)
Same weight, same reps
Main Workout (25 min)
- Push-ups: 3ร12 (bodyweight)
- Dumbbell Rows: 3ร12 (15-20 lb)
- Plank with Shoulder Taps: 3ร20 (dynamic)
- Dumbbell Chest Press: 3ร12 (12-15 lb)
๐ Saturday - Long Run (4 mi)
40 min easy (10:00 /mi) | Recovery pace
๐ด Sunday - Complete Rest
No structured exercise | Light stretching ok | Sleep 8+ hrs
Week 5
Build Again - 18-21 mi/week
๐โโ๏ธ Monday - Easy Run (2.5 mi)
25 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Progressive (37 min)
Rest: 75-90 sec | Add 5 lb to lower body | NEW exercise: Step-ups
Main Workout (32 min)
- Goblet Squats: 3ร13 (25-30 lb) โ +5 lb
- Bulgarian Split Squats: 3ร9/leg (12-15 lb) โ weight+reps
- Romanian Deadlifts: 3ร12 (30-35 lb) โ +5 lb, +1 rep
- Step-ups: 3ร10/leg (12-14 in bench, 8-10 lb dumbbells) NEW
- Single-Leg Glute Bridges: 2ร11/leg (bodyweight)
๐ง Wednesday - Dynamic Yoga + Mobility (38 min)
Mix dynamic & yin | Mobility focus
Flow
- Sun Salutation A (3 min)
- Warrior Flows (5 min)
- Pigeon Pose (3 min)
- Low Lunge (3 min each side)
- Downward Dog (2 min)
- Hip Circles & Mobility (5 min)
- Savasana (7 min)
๐โโ๏ธ Thursday - Recovery Run (2 mi)
20 min very easy (10:00-10:30 /mi)
๐ช Friday - Upper Body Progressive (37 min)
Rest: 75 sec | Add weight & reps
Main Workout (32 min)
- Push-ups: 3ร13 (+1 rep)
- Dumbbell Rows: 3ร13 (15-20 lb) โ +1 rep
- Plank with Shoulder Taps: 3ร25 total (+5 taps)
- Dumbbell Chest Press: 3ร13 (12-15 lb)
- Dead Bug: 2ร12/side (+2 reps)
๐ Saturday - Long Run (5.5 mi)
55 min easy (10:00 /mi) | Hydrate every 12 min
๐ด Sunday - Rest & Recovery
Optional 20 min walk | Foam roll 10 min
Week 6
Phase 1 Peak - 18-21 mi/week
๐โโ๏ธ Monday - Easy Run (3 mi)
30 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Peak (40 min)
Rest: 90 sec | Add 5 lb to main lifts
Main Workout (35 min)
- Goblet Squats: 3ร14 (30-35 lb) โ +5 lb, +1 rep
- Bulgarian Split Squats: 3ร10/leg (15-18 lb) โ weight
- Romanian Deadlifts: 3ร12 (35-40 lb) โ +5 lb
- Step-ups: 3ร11/leg (12-14 in bench, 10-12 lb)
- Single-Leg Glute Bridges: 2ร12/leg (bodyweight)
๐ง Wednesday - Extended Flexibility (45 min)
Deep yin + warrior flows | Recovery emphasis
Extended Flow
- Warm-up Cat-Cow (2 min)
- Warrior I & II Flow (5 min)
- Pigeon Pose (4 min)
- Lizard Pose (4 min each side)
- Low Lunge (3 min each)
- Downward Dog (2 min)
- Supine Figure Four (4 min)
- Savasana (10 min)
๐โโ๏ธ Thursday - Recovery Run (2 mi)
20 min very easy (10:00-10:30 /mi)
๐ช Friday - Upper Body + Shoulder Health (40 min)
Rest: 90 sec | Add resistance band work | NEW
Main Workout (35 min)
- Push-ups: 3ร14 (+1 rep)
- Dumbbell Rows: 3ร14 (15-20 lb) โ +1 rep
- Resistance Band Pull-aparts: 3ร15 (light/medium band) NEW
- Plank with Shoulder Taps: 3ร30 total (+5 taps)
- Dumbbell Chest Press: 3ร14 (12-15 lb)
- Pallof Press: 2ร12/side (8-10 lb) NEW - anti-rotation
๐ Saturday - Long Run (6 mi)
60 min easy (10:00 /mi) | Hydrate & fuel every 12 min
๐ด Sunday - Active Recovery
Easy 30 min walk OR swim | Foam roll 15 min | Sleep priority
๐ Phase 2: Building Endurance (Weeks 7-12)
Focus: Increase running volume, maintain strength, add speed work
Week 7
Endurance Building Starts - 21-24 mi/week
๐โโ๏ธ Monday - Easy Run (3 mi)
30 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Increase weights 5 lb | Add Lateral Lunges NEW
Warm-up (10 min mobility)
- Bodyweight squats: 15 reps
- Glute bridges: 15 reps
- Hip circles: 10 each direction
- Leg swings: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร14 (35-40 lb) โ +5 lb
- Bulgarian Split Squats: 3ร10/leg (15-18 lb)
- Romanian Deadlifts: 3ร13 (40-45 lb) โ +5 lb, +1 rep
- Lateral Lunges: 3ร10/side (12 lb dumbbells) NEW
- Step-ups: 3ร11/leg (12-14 in, 10-12 lb)
๐ง Wednesday - Yoga + Mobility (35 min)
Dynamic stretching + yin | Recovery focus
Flow
- Sun Salutation (3 min)
- Pigeon Pose (3 min)
- Low Lunge (3 min each side)
- Butterfly + Lizard (4 min)
- Downward Dog (2 min)
- Foam Roll Quads & IT Band (5 min)
- Savasana (7 min)
๐ Thursday - Tempo Run (3-3.5 mi) NEW!
Warm-up 1 mi easy โ 1.5-2 mi at tempo (8:30-9:00 /mi) โ Cool-down 1 mi easy
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Add weight to rows & chest press | Pull-up progression NEW
Main Workout (50 min)
- Push-ups: 3ร15 (+1 rep)
- Dumbbell Rows: 3ร15 (18-22 lb) โ weight
- Pull-up Progression: 3ร5-8 (assist band or eccentric) NEW
- Plank with Shoulder Taps: 3ร30 (+5 taps)
- Dumbbell Chest Press: 3ร15 (14-17 lb) โ weight
- Dead Bug: 2ร14/side (+2 reps)
- Ab Wheel Rollouts: 3ร8 (from knees) NEW
๐ Saturday - Long Run (6 mi)
60 min easy (10:00 /mi) | Hydrate & fuel every 12 min
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 10 min | Sleep 8+ hrs
Week 8
Progressive Endurance - 24 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Add Cossack Squats NEW | Weights +5 lb
Warm-up (10 min)
- Glute bridges: 15 reps
- Cat-Cow: 10 reps
- Leg swings: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร14 (40-45 lb) โ +5 lb
- Bulgarian Split Squats: 3ร11/leg (18-20 lb)
- Romanian Deadlifts: 3ร13 (45-50 lb) โ +5 lb
- Cossack Squats: 3ร10/side (12 lb dumbbell) NEW dynamic mobility
- Step-ups: 3ร12/leg (12-14 in, 12-15 lb) โ
๐ง Wednesday - Yoga + Mobility (40 min)
Dynamic stretching + foam roll
Flow
- Sun Salutation (3 min)
- Pigeon + Butterfly (4 min)
- Low Lunge (3 min each side)
- Lizard Pose (3 min each side)
- Foam Roll Quads, IT Band, Calves (10 min)
- Supine Figure Four (4 min each side)
- Savasana (8 min)
๐ Thursday - Tempo Run (3.5 mi)
Warm-up 1 mi easy โ 2-2.5 mi tempo (8:30-9:00 /mi) โ Cool-down 1 mi easy
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Weights +5 lb on all pressing movements
Main Workout (50 min)
- Push-ups: 3ร16 (+1 rep)
- Dumbbell Rows: 3ร15 (20-25 lb) โ weight
- Pull-up Progression: 3ร6-8 (band assisted or eccentric)
- Dumbbell Chest Press: 3ร15 (16-20 lb) โ weight
- Plank with Shoulder Taps: 3ร35 (+5 taps)
- Dead Bug: 2ร15/side (+1 rep)
- Ab Wheel Rollouts: 3ร9 (from knees, +1 rep)
๐ Saturday - Long Run (7 mi)
70 min easy (10:00 /mi) | Fuel every 12-15 min
๐ด Sunday - Rest or Active Recovery
Rest day OR 20 min walk | Foam roll 10 min
Week 9
Build Endurance Peak - 28 mi/week
๐โโ๏ธ Monday - Easy Run (4 mi)
40 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Continue progression | Cossack Squats +2/side
Warm-up (10 min)
- Glute bridges: 20 reps
- Hip circles: 15 each direction
Main Workout (45 min)
- Goblet Squats: 3ร15 (40-45 lb) +1 rep
- Bulgarian Split Squats: 3ร11/leg (20-22 lb) โ weight
- Romanian Deadlifts: 3ร14 (45-50 lb) +1 rep
- Cossack Squats: 3ร12/side (12-15 lb dumbbell) +2/side
- Step-ups: 3ร12/leg (14-16 in, 14-17 lb) โ weight
๐ง Wednesday - Yoga + Mobility (40 min)
Deep hip & hamstring work | Foam rolling emphasis
Flow
- Warrior Flow (5 min)
- Pigeon Pose (4 min each side)
- Lizard Pose (3 min each side)
- Foam Roll Full Body (12 min) - Quads, IT Band, Hamstrings, Calves, Upper Back
- Supine Figure Four (4 min each side)
- Savasana (8 min)
๐ Thursday - Tempo Run (3.5-4 mi)
Warm-up 1 mi easy โ 2.5-3 mi tempo (8:15-9:00 /mi) โ Cool-down 1 mi easy
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Maintenance weights, 1-2 rep increases
Main Workout (50 min)
- Push-ups: 3ร17 (+1 rep)
- Dumbbell Rows: 3ร16 (20-25 lb) +1 rep
- Pull-up Progression: 3ร8 (band assisted or eccentric)
- Dumbbell Chest Press: 3ร16 (16-20 lb) +1 rep
- Plank with Shoulder Taps: 3ร40 (+5 taps)
- Dead Bug: 2ร16/side (+1 rep)
- Ab Wheel Rollouts: 3ร10 (from knees, +1 rep)
๐ Saturday - Long Run (8 mi)
80 min easy (10:00 /mi) | Fuel every 15 min, hydrate every 10 min
๐ด Sunday - Rest or Active Recovery
Rest day OR 20-30 min easy walk | Foam roll 10-15 min
Week 10
Recovery Week (Deload) - 20 mi/week
๐โโ๏ธ Monday - Easy Run (3 mi)
30 min easy (10:15 /mi) - very conversational pace
๐ช Tuesday - Light Lower Body (50 min)
DELOAD: Same weight/reps as Week 9 | No progression
Warm-up (10 min) - Easy mobility
- Glute bridges: 15 reps
- Leg swings: 10 easy
Main Workout (35 min)
- Goblet Squats: 3ร14 (40-45 lb) - SAME
- Bulgarian Split Squats: 3ร10/leg (18-20 lb) - SAME
- Romanian Deadlifts: 3ร13 (45-50 lb) - SAME
- Cossack Squats: 3ร12/side (12-15 lb) - SAME
๐ง Wednesday - Extended Restorative Yoga (45 min)
Deep stretching, yin, heavy recovery focus
Flow
- Pigeon Pose (5 min each side)
- Butterfly Stretch (5 min)
- Lizard Pose (4 min each side)
- Foam Roll Entire Body (8 min) - Slow, deliberate
- Savasana (10 min)
๐ Thursday - Easy Run (2.5 mi)
25 min easy (10:15 /mi)
๐ช Friday - Light Upper Body (45 min)
DELOAD: Same weight/reps | Light only
Main Workout (40 min)
- Push-ups: 3ร15 (SAME)
- Dumbbell Rows: 3ร15 (20-25 lb) - SAME
- Plank: 3ร45 sec - just hold
๐ Saturday - Easy Long Run (5 mi)
50 min very easy (10:15 /mi) | Should feel great!
๐ด Sunday - Rest
Full rest day | 20 min easy stretching | Sleep 9+ hrs
Week 11
Build Back Up - 30 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Weights +5 lb | NEW Single-Leg Deadlifts
Main Workout (45 min)
- Goblet Squats: 3ร15 (45-50 lb) โ +5 lb
- Bulgarian Split Squats: 3ร12/leg (20-25 lb) โ +5 lb
- Romanian Deadlifts: 3ร14 (50-55 lb) โ +5 lb
- Single-Leg Deadlifts: 3ร8/leg (12-15 lb) NEW
- Cossack Squats: 3ร13/side (15-18 lb)
๐ง Wednesday - Yoga + Mobility (40 min)
Single-leg balance focus
Flow
- Warrior Flow (4 min)
- Pigeon Pose (4 min each side)
- Lizard Pose (3 min each side)
- Foam Roll (10 min)
๐ Thursday - Interval Workout (5 mi) NEW!
Warm-up 1 mi easy โ 6ร3 min hard (2 min recovery) @ 7:30-8:00 /mi โ Cool-down 1 mi easy
๐ช Friday - Upper Body & Core (60 min)
Weights +5 lb on pressing | Rest 90 sec
Main Workout (50 min)
- Push-ups: 3ร18 (+1 rep)
- Dumbbell Rows: 3ร17 (22-27 lb) โ
- Pull-up Progression: 3ร8-10 (band)
- Dumbbell Chest Press: 3ร17 (18-22 lb) โ
- Plank with Shoulder Taps: 3ร50 (+10)
๐ Saturday - Long Run (10 mi)
100 min easy (10:00 /mi) | Fuel every 15 min
๐ด Sunday - Rest
Rest day OR 20 min walk | Foam roll 10 min
Week 12
Push Toward Peak - 32 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Power (60 min)
Rest: 2 min | Power focus | Lower reps, heavier
Main Workout (45 min)
- Goblet Squats: 3ร13 (50-55 lb)
- Bulgarian Split Squats: 3ร10/leg (22-27 lb)
- Romanian Deadlifts: 3ร12 (55-60 lb)
- Single-Leg Deadlifts: 3ร9/leg (15-18 lb)
- Lateral Lunges with Rotation: 3ร10/side (10-12 lb) NEW
๐ง Wednesday - Yoga + Mobility (45 min)
Extended hamstring & hip stretching
Flow
- Warrior Flow (5 min)
- Pigeon + Lizard (7 min each side)
- Hamstring Stretch (5 min each)
- Foam Roll (10 min)
- Savasana (10 min)
๐ Thursday - High Intensity Intervals (5.5 mi)
Warm-up 1 mi easy โ 6ร2 min hard (2 min recovery) @ 7:15-7:45 /mi โ Cool-down 1 mi easy
๐ช Friday - Upper Body Power (60 min)
Explosive focus | Rest 2 min | Lower reps
Main Workout (50 min)
- Push-ups (explosive): 3ร15 - pause at bottom
- Dumbbell Rows: 3ร15 (25-30 lb)
- Pull-up Progression: 3ร10 (band or negatives)
- Dumbbell Chest Press: 3ร14 (20-25 lb)
- Plank with Shoulder Taps: 3ร60 (+10)
๐ Saturday - Long Run (11 mi)
110 min easy (10:00 /mi) | Last before Phase 3 | Fuel every 15 min
๐ด Sunday - Rest
Full rest day | Stretching 20 min | Sleep 8.5+ hrs
โฐ๏ธ Phase 3: Peak Training (Weeks 13-18)
Focus: Maximum mileage, maintain muscle, speed work & surges
Week 13
Peak Phase Begins - 38-40 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Focus: Glute activation & single-leg stability | Maintenance weights
Warm-up (10 min mobility)
- Glute bridges: 15 reps
- Single-leg glute bridges: 10/leg
- Hip circles: 10 each direction
- Leg swings: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร15 (50-55 lb)
- Romanian Deadlifts: 3ร15 (55-60 lb)
- Single-Leg Deadlifts: 3ร10/leg (18-20 lb dumbbells)
- Step-ups: 3ร13/leg (14 in, 12-15 lb)
- Cossack Squats: 3ร10/side (12 lb dumbbell)
๐ง Wednesday - Yoga + Hip Mobility (45 min)
Deep stretching | Recovery focus | Hip openers
Flow
- Sun Salutation (3 min)
- Pigeon Pose (4 min each side)
- 90/90 Stretch (3 min each side)
- Low Lunge with Quad Stretch (3 min each side)
- Lizard Pose (3 min each side)
- Foam Roll IT Band & Glutes (8 min)
- Savasana (8 min)
๐ Thursday - Fartlek Run (8-9 mi)
Warm-up 2 mi โ Fartlek: 8 min hard, 3 min easy ร 4-5 reps โ Cool-down 1 mi (Total ~8-9 mi)
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Maintenance phase - steady weights
Main Workout (50 min)
- Push-ups: 3ร15 (bodyweight)
- Dumbbell Rows: 3ร15 (20-25 lb)
- Pull-up Progression: 3ร6-8 (assist band or eccentric)
- Plank with Shoulder Taps: 3ร35 (controlled)
- Dumbbell Chest Press: 3ร15 (16-20 lb)
- Dead Bug: 2ร15/side (controlled)
- Ab Wheel Rollouts: 3ร8 (from knees)
๐ Saturday - Long Run (11 mi)
110 min easy (10:00 /mi) | Hydrate & fuel every 12-15 min | Focus on steady pace
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 15 min | Sleep 8+ hrs
Week 14
Building to Peak - 38-40 mi/week
๐โโ๏ธ Monday - Easy Run (4 mi)
40 min conversational pace (10:00 /mi)
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Same exercises as W13 | Focus: Form over weight
Warm-up (10 min mobility)
- Glute bridges: 15 reps
- Single-leg glute bridges: 10/leg
- Cat-Cow: 10 reps
- Hip circles: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร15 (50-55 lb)
- Romanian Deadlifts: 3ร15 (55-60 lb)
- Single-Leg Deadlifts: 3ร10/leg (18-20 lb dumbbells)
- Step-ups: 3ร13/leg (14 in, 12-15 lb)
- Cossack Squats: 3ร10/side (12 lb dumbbell)
๐ง Wednesday - Yoga + Hip Mobility (45 min)
Deep stretching | Recovery focus | Hip openers
Flow
- Sun Salutation (3 min)
- Pigeon Pose (4 min each side)
- 90/90 Stretch (3 min each side)
- Low Lunge with Quad Stretch (3 min each side)
- Lizard Pose (3 min each side)
- Foam Roll IT Band & Glutes (8 min)
- Savasana (8 min)
๐ Thursday - Tempo Run (8-10 mi)
Warm-up 2 mi โ Tempo 4-5 mi at tempo pace (8:45-9:00 /mi) โ Cool-down 2 mi
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Maintenance phase
Main Workout (50 min)
- Push-ups: 3ร16 (+1 rep)
- Dumbbell Rows: 3ร15 (20-25 lb)
- Pull-up Progression: 3ร6-8 (assist band)
- Plank with Shoulder Taps: 3ร36 (+1 tap)
- Dumbbell Chest Press: 3ร16 (16-20 lb)
- Dead Bug: 2ร15/side (controlled)
- Ab Wheel Rollouts: 3ร8 (from knees)
๐ Saturday - Long Run (12 mi)
120 min easy (10:00 /mi) | Hydrate & fuel every 12-15 min | Strong finish
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 15 min | Sleep 8+ hrs
Week 15
๐๏ธ PEAK WEEK - 43-45 mi/week (HIGHEST MILEAGE!)
๐โโ๏ธ Monday - Easy Run (4 mi)
40 min easy (10:00 /mi) | Recovery pace
๐ง Tuesday - Minimal Strength - Glute Activation (20-30 min)
Light activation only | No heavy lifting this week | Glutes & hamstring focus
Glute Activation (20-30 min)
- Glute bridges: 3ร15 (bodyweight)
- Single-leg glute bridges: 3ร12/leg (bodyweight)
- Clamshells: 3ร15/side (bodyweight)
- Fire hydrants: 3ร12/side (bodyweight)
- Nordic Hamstring Curls (eccentric): 3ร5 (slow & controlled)
๐ง Wednesday - Heavy Yoga + Hip Mobility (45+ min)
Deep recovery session | Hip openers | Stretching focus
Extended Flow
- Sun Salutation (5 min)
- Pigeon Pose (5 min each side)
- Reclined Figure 4 (4 min each side)
- Low Lunge with Quad Stretch (4 min each side)
- Lizard Pose (4 min each side)
- Deep Calf Stretches (3 min)
- Foam Roll Full Body (10 min)
- Savasana (10 min)
โก Thursday - Speed Workout (6-7 mi)
Warm-up 2 mi โ 5ร2 min hard (2 min recovery) โ Cool-down 1-2 mi | Total ~6-7 mi
๐ง Friday - Light Mobility ONLY (30-40 min)
Yoga or mobility work | NO running | Prepare body for long run
Light Mobility Session
- Gentle Stretching (20 min)
- Foam Roll (15 min)
- Breathing/Meditation (5 min)
๐ Saturday - LONG RUN (13 mi - LONGEST EVER!)
130 min easy (10:00 /mi) | Hydrate & fuel every 12-15 min | Mental victory lap
๐ด Sunday - Complete Rest
Rest day | No running | Foam roll lightly if desired | Sleep 8-9 hrs | Celebrate this week!
Week 16
Maintain Peak - 40-42 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi) | Recovery
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Light weights, movement quality focus
Warm-up (10 min)
- Glute bridges: 15 reps
- Single-leg glute bridges: 10/leg
- Hip circles: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร15 (45-50 lb - slightly reduced)
- Romanian Deadlifts: 3ร15 (50-55 lb - maintain form)
- Single-Leg Deadlifts: 3ร10/leg (18-20 lb)
- Step-ups: 3ร12/leg (14 in, 10-12 lb)
- Cossack Squats: 3ร10/side (10 lb dumbbell)
๐ง Wednesday - Yoga + Hip Mobility (45 min)
Deep stretching | Hip openers
Flow
- Sun Salutation (3 min)
- Pigeon Pose (4 min each side)
- Low Lunge with Quad Stretch (3 min each side)
- Lizard Pose (3 min each side)
- Butterfly + Forward Fold (4 min)
- Foam Roll Full Body (10 min)
- Savasana (8 min)
๐ Thursday - Fartlek Run (8-9 mi)
Warm-up 2 mi โ Fartlek: 8 min hard, 3 min easy ร 4 reps โ Cool-down 1-2 mi
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Light weights, focus on movement quality
Main Workout (50 min)
- Push-ups: 3ร15 (bodyweight)
- Dumbbell Rows: 3ร14 (18-20 lb)
- Pull-up Progression: 3ร6 (assist band)
- Plank with Shoulder Taps: 3ร30 (controlled)
- Dumbbell Chest Press: 3ร14 (14-16 lb)
- Dead Bug: 2ร14/side (smooth)
- Ab Wheel Rollouts: 3ร7 (from knees)
๐ Saturday - Long Run with Surges (12 mi)
Easy 4 mi warm-up โ 8ร1 min faster surges mid-run with 2 min easy between โ Easy 2-3 mi cool-down | Total 12 mi
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 15 min | Sleep 8+ hrs
Week 17
Maintain Peak - 40-42 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi) | Recovery
๐ช Tuesday - Lower Body Strength (60 min)
Rest: 90 sec | Maintenance phase | Same as Week 16
Warm-up (10 min)
- Glute bridges: 15 reps
- Single-leg glute bridges: 10/leg
- Hip circles: 10 each direction
Main Workout (45 min)
- Goblet Squats: 3ร15 (45-50 lb)
- Romanian Deadlifts: 3ร15 (50-55 lb)
- Single-Leg Deadlifts: 3ร10/leg (18-20 lb)
- Step-ups: 3ร12/leg (14 in, 10-12 lb)
- Cossack Squats: 3ร10/side (10 lb dumbbell)
๐ง Wednesday - Heavy Yoga + Hip Mobility (45+ min)
Deep stretching | Hip openers | Extended session
Extended Flow
- Sun Salutation (3 min)
- Pigeon Pose (5 min each side)
- 90/90 Stretch (3 min each side)
- Low Lunge with Quad Stretch (4 min each side)
- Lizard Pose (3 min each side)
- Foam Roll Full Body (10 min)
- Savasana (10 min)
๐ Thursday - Tempo Run (9-10 mi)
Warm-up 2 mi โ Tempo 5 mi at 8:45-9:00 /mi โ Cool-down 2-3 mi
๐ช Friday - Upper Body & Core (60 min)
Rest: 90 sec | Maintenance phase | Same as Week 16
Main Workout (50 min)
- Push-ups: 3ร15 (bodyweight)
- Dumbbell Rows: 3ร14 (18-20 lb)
- Pull-up Progression: 3ร6 (assist band)
- Plank with Shoulder Taps: 3ร30 (controlled)
- Dumbbell Chest Press: 3ร14 (14-16 lb)
- Dead Bug: 2ร14/side (smooth)
- Ab Wheel Rollouts: 3ร7 (from knees)
๐ Saturday - Long Run with Surges (12 mi)
Easy 4 mi warm-up โ 6ร1 min faster surges with 2 min easy between โ Easy 2-3 mi cool-down | Total 12 mi
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 15 min | Sleep 8+ hrs
Week 18
Begin Taper Prep - 40-42 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Strength - Glute/Hip Focus (50 min)
Rest: 90 sec | Shift to activation & minimal heavy lifting | Lighter weights
Warm-up (10 min)
- Glute bridges: 15 reps
- Single-leg glute bridges: 10/leg
- Hip circles: 10 each direction
Main Workout (35 min)
- Glute Bridges: 3ร15 (bodyweight or light band)
- Single-Leg Deadlifts: 3ร10/leg (15 lb dumbbells - light)
- Clamshells: 3ร15/side (band or bodyweight)
- Step-ups: 3ร10/leg (12 in, 8-10 lb)
- Monster Walks: 3ร12 steps/direction (light band)
๐ง Wednesday - Yoga + Mobility (45 min)
Deep stretching | Recovery focus
Flow
- Sun Salutation (3 min)
- Pigeon Pose (4 min each side)
- Low Lunge with Quad Stretch (3 min each side)
- Lizard Pose (3 min each side)
- Foam Roll Full Body (12 min)
- Savasana (10 min)
โก Thursday - Marathon Pace Workout (7-8 mi)
Warm-up 2 mi โ 5ร4 min at marathon pace (8:50-9:00 /mi) with 2 min easy recovery โ Cool-down 1-2 mi
๐ช Friday - Upper Body & Core - Light (50 min)
Rest: 90 sec | Reduce volume slightly | Bodyweight focus
Main Workout (40 min)
- Push-ups: 3ร12 (bodyweight)
- Dumbbell Rows: 3ร12 (16-18 lb)
- Pull-up Progression: 3ร5 (assist band)
- Plank: 3ร45 sec (hold, no taps)
- Dumbbell Chest Press: 3ร12 (12-14 lb)
- Dead Bug: 2ร12/side (controlled)
๐ Saturday - Long Run (11 mi)
110 min easy (10:00 /mi) | Hydrate & fuel every 12-15 min | Reduce from peak
๐ด Sunday - Rest or Active Recovery
Rest day OR 30 min easy walk | Foam roll 15 min | Sleep 8+ hrs | Begin mental taper
๐ Phase 4: Taper & Race (Weeks 19-24)
Focus: Recovery, maintain fitness, reduce volume, sharp execution
Week 19
Taper Begins - 32-35 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Strength - Light Activation (40 min)
Rest: 60 sec | Very light weights | Movement activation only
Activation Circuit (40 min)
- Glute Bridges: 3ร12 (bodyweight)
- Single-Leg Deadlifts: 3ร8/leg (10 lb dumbbells)
- Clamshells: 3ร12/side (light band)
- Fire Hydrants: 3ร10/side (bodyweight)
- Lunges: 3ร8/leg (bodyweight)
๐ง Wednesday - Yoga + Stretching (40 min)
Light recovery | Hip work
Gentle Flow
- Sun Salutation (2 min)
- Pigeon Pose (3 min each side)
- Low Lunge Stretch (3 min each side)
- Foam Roll (12 min)
- Savasana (10 min)
๐ Thursday - Easy Run with Strides (6-7 mi)
Easy 5-6 mi โ 5 strides (20-30 sec) at marathon pace with 90 sec walk recovery โ Total ~6-7 mi
๐โโ๏ธ Friday - Easy Run (3 mi)
30 min easy (10:00 /mi) | Recovery
๐ Saturday - Long Run (10 mi)
100 min easy (10:00 /mi) | Hydrate & fuel every 15 min | Keep it steady
๐ด Sunday - Rest
Complete rest | Foam roll lightly 10 min | Sleep 8+ hrs
Week 20
Taper Continues - 32-35 mi/week
๐โโ๏ธ Monday - Easy Run (3.5 mi)
35 min easy (10:00 /mi)
๐ช Tuesday - Lower Body Light (40 min)
Rest: 60 sec | Same as Week 19 - minimal volume
Activation Circuit (40 min)
- Glute Bridges: 3ร12 (bodyweight)
- Single-Leg Deadlifts: 3ร8/leg (10 lb dumbbells)
- Clamshells: 3ร12/side (light band)
- Fire Hydrants: 3ร10/side (bodyweight)
- Lunges: 3ร8/leg (bodyweight)
๐ง Wednesday - Yoga + Stretching (40 min)
Light recovery | Hip work
Gentle Flow
- Sun Salutation (2 min)
- Pigeon Pose (3 min each side)
- Low Lunge Stretch (3 min each side)
- Foam Roll (12 min)
- Savasana (10 min)
๐ Thursday - Easy Run with Strides (6-7 mi)
Easy 5-6 mi โ 4 strides (20-30 sec) at marathon pace with 90 sec walk recovery โ Total ~6-7 mi
๐โโ๏ธ Friday - Easy Run (3 mi)
30 min easy (10:00 /mi)
๐ Saturday - Long Run (9 mi)
90 min easy (10:00 /mi) | Hydrate & fuel every 15 min | Reduce mileage feeling good
๐ด Sunday - Rest
Complete rest | Light foam roll 10 min | Sleep 8+ hrs
Week 21
Continue Taper - 30 mi/week
๐โโ๏ธ Monday - Easy Run (4 mi)
40 min easy (10:00 /mi)
๐ช Tuesday - Lower Body - Glute Work Only (20-25 min)
Very light | Glute activation focus only | Minimal volume
Glute Work (20-25 min)
- Glute Bridges: 3ร12 (bodyweight)
- Single-Leg Glute Bridges: 2ร10/leg (bodyweight)
- Clamshells: 3ร12/side (light band)
- Fire Hydrants: 2ร10/side (bodyweight)
๐โโ๏ธ Wednesday - Easy Run (4 mi)
40 min easy (10:00 /mi)
โก Thursday - Speed Work - Short & Sharp (6 mi)
Warm-up 2 mi โ 4ร2 min at marathon pace (8:50-9:00 /mi) with 2 min easy recovery โ Cool-down 1-2 mi
๐โโ๏ธ Friday - Easy Run (3 mi)
30 min easy (10:00 /mi)
๐ Saturday - Long Run with Strides (8 mi)
7.5 mi easy โ 6ร30 sec strides at marathon pace with 90 sec walk recovery โ Total ~8 mi
๐ด Sunday - Rest
Complete rest | Yoga 30-35 min light stretching | Sleep 8+ hrs | Monitor nutrition carefully
Week 22
๐ Heavy Taper - 15 mi/week (50% DROP!)
๐โโ๏ธ Monday - Easy Run (3 mi)
30 min easy (10:00 /mi) | Very light effort
๐ Tuesday - Run with Strides (4 mi)
Easy 3 mi โ 4 strides (20 sec) at marathon pace with 90 sec walk recovery โ Total 4 mi
๐ด Wednesday - REST or Yoga ONLY
Complete rest day OR 20-25 min very gentle yoga | NO running | Mobility work only
๐โโ๏ธ Thursday - Easy Run (3 mi)
30 min easy (10:00 /mi) | Keep it short
๐ด Friday - REST
Complete rest | Extra sleep | No training | Hydrate well
๐ Saturday - Prime Run (5 mi)
Very easy 5 mi (10:15 /mi) | Should feel GOOD, not hard! | Shakeout run | Hydrate well
๐ด Sunday - REST
Complete rest | Yoga 20-30 min light stretching only | Extra sleep 8.5-9 hrs | Mental visualization of race course
Week 23
๐ฏ Race Week Prep - 6-8 mi/week
๐โโ๏ธ Monday - Easy Shakeout (2 mi)
20 min very easy (10:15 /mi) | Just loosen up legs | Recovery focused
๐ Tuesday - Short Run with Strides (3 mi)
Easy 2 mi โ 3 strides (15 sec) at marathon pace with 90 sec walk recovery โ Total 3 mi
๐ด Wednesday - REST (Race Packet Pickup Day!)
NO running | Pick up race bib & gear | Review course map | Light stretching 10 min | Sleep well
๐โโ๏ธ Thursday - Very Easy Shakeout (2 mi)
20 min very easy (10:15 /mi) | Keep legs fresh | Minimal effort
๐ด Friday - REST or Gentle Mobility ONLY
NO running | 10 min gentle yoga OR mobility work | Rest & hydrate | Sleep 8-9 hrs | Finalize race strategy
๐ Saturday - MARATHON RACE DAY! 26.2 miles
Race Strategy:
โข Miles 0-6: Start controlled (slightly under race pace). Get into rhythm. Hydrate every 15 min.
โข Miles 7-18: Settle into marathon pace (8:50-9:00 /mi). Maintain steady effort. Fuel every 30-45 min.
โข Miles 19-20: Mental toughness zone. This is where training shows. Stay positive.
โข Miles 21-26.2: Empty the tank. Dig deep. Run for the finish line, not the clock.
Nutrition: Pre-race breakfast (2-3 hrs before) & hydrate. Use race fueling (gels, sports drink). Test nothing new!
Mental: TRUST YOUR TRAINING. You've earned this. Enjoy the experience!
โข Miles 0-6: Start controlled (slightly under race pace). Get into rhythm. Hydrate every 15 min.
โข Miles 7-18: Settle into marathon pace (8:50-9:00 /mi). Maintain steady effort. Fuel every 30-45 min.
โข Miles 19-20: Mental toughness zone. This is where training shows. Stay positive.
โข Miles 21-26.2: Empty the tank. Dig deep. Run for the finish line, not the clock.
Nutrition: Pre-race breakfast (2-3 hrs before) & hydrate. Use race fueling (gels, sports drink). Test nothing new!
Mental: TRUST YOUR TRAINING. You've earned this. Enjoy the experience!
๐ Sunday - Recovery Day 1
Rest | Walk around | Light stretching | Celebrate! Sleep as much as needed | Hydrate & refuel
Week 24
๏ฟฝ Marathon Complete - Recovery Week
๐ฅ Race Day (Saturday) - MARATHON COMPLETED!
26.2 miles | You did it! | Celebrate your achievement!
๐ด Sunday - Recovery Day 1 (Post-Race Day 1)
DO: Walk around lightly | Light stretching | Eat & hydrate | Sleep as much as possible | Celebrate!
DON'T: Run | Heavy exercise | Push yourself | Stand for long periods (elevate legs!)
DON'T: Run | Heavy exercise | Push yourself | Stand for long periods (elevate legs!)
๐ Days 2-3 (Mon-Tue) - Passive Recovery
Activity: Walking only (20-30 min light walk if feeling ok)
Recovery Tools: Foam rolling (LIGHT!), gentle stretching, massage if available, ice baths if sore
Nutrition: Focus on protein & carbs to rebuild glycogen. Hydrate heavily. Sleep 8-9+ hrs.
Mental: Reflect on your race. Journal your experience. You are a marathoner!
Recovery Tools: Foam rolling (LIGHT!), gentle stretching, massage if available, ice baths if sore
Nutrition: Focus on protein & carbs to rebuild glycogen. Hydrate heavily. Sleep 8-9+ hrs.
Mental: Reflect on your race. Journal your experience. You are a marathoner!
๐ Days 4-7 (Wed-Sat) - Active Recovery Begins
Running IF FEELING GOOD: Easy 2-3 mi at 11:00 /mi or SLOWER. Listen to your body! No speed work, no structure.
Non-Running Days: Yoga 20-30 min, walk 30-45 min, light swimming if available
Strength: None yet. Just light mobility.
Recovery Focus: Foam rolling 15-20 min daily, deep stretching, consider massage
Nutrition: Continue fueling well. Protein with every meal. Sleep prioritized.
Mental: Enjoy your rest! You've earned it. Let injuries heal (blisters, muscle soreness).
Mileage for Week 24: 0-8 mi total depending on how you feel
Non-Running Days: Yoga 20-30 min, walk 30-45 min, light swimming if available
Strength: None yet. Just light mobility.
Recovery Focus: Foam rolling 15-20 min daily, deep stretching, consider massage
Nutrition: Continue fueling well. Protein with every meal. Sleep prioritized.
Mental: Enjoy your rest! You've earned it. Let injuries heal (blisters, muscle soreness).
Mileage for Week 24: 0-8 mi total depending on how you feel
๐ช Looking Ahead - Week 2+ Post-Marathon
Week 2: Begin very easy running 2-3 mi / 3x per week. Add gentle yoga 30 min 2x/week. No strength training yet.
Week 3: Progress to 3-4 mi runs, 3-4x per week. Can return to light strength 1x/week if feeling good.
Weeks 4+: Gradually build back to normal base training (20-25 mi/week). Strength 2x/week.
Full Return: 4-6 weeks before returning to structured training. Give your body time to repair!
Important: Pain (sharp, shooting) = stop & rest. Soreness is normal. Listen to your body.
Mental Shift: You've accomplished an incredible goal. Reflect on this achievement. Whether you want to run another marathon or explore new goals, you now know what's possible!
Week 3: Progress to 3-4 mi runs, 3-4x per week. Can return to light strength 1x/week if feeling good.
Weeks 4+: Gradually build back to normal base training (20-25 mi/week). Strength 2x/week.
Full Return: 4-6 weeks before returning to structured training. Give your body time to repair!
Important: Pain (sharp, shooting) = stop & rest. Soreness is normal. Listen to your body.
Mental Shift: You've accomplished an incredible goal. Reflect on this achievement. Whether you want to run another marathon or explore new goals, you now know what's possible!
โก Key Progressive Overload Principles
- Every 1-2 weeks: Add 2-5 lbs to strength exercises OR increase reps by 1-2
- Every 3-4 weeks: Recovery/deload week (20% volume reduction)
- Running progression: Never increase total mileage >10% per week
- Injury prevention: Pain (sharp/shooting) = stop immediately; soreness is ok
- Recovery is training: Sleep 7-9 hrs, foam roll 10 min daily, stretch 30 min 3x/week minimum
- Flexibility focus: Spend more time on tight muscles (usually glutes, hip flexors, hamstrings)