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Recovery after a First Marathon
Question:
Good afternoon.
I have the following question: how many days are required to recover after a marathon?
How long is it recommended not to train if you're an amatuer?
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good afternoon.
With experience, I understand for myself that a recovery period after a marathon doesn't end when pain in leg muscles goes away. I learned for myself that you SHOULDN'T run and train at all during a week after a marathon. It makes no sense to run during this period. There is an inflammation in joints and ligaments of musculoskeletal system after a marathon. It just needs a rest.
Besides, your cardiovascular system experienced a serious stress and this system takes more time than a week to recover. Usually I returned to light jogging in a week after a marathon and did it within a month. There is no need to do long running sessions or speed trainings.
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Running Efficiency. Heavy Legs. Preparation for a Marathon in 3 months.
Question:
Good afternoon,
What time of day is the running efficiency especially high?
Is it OK to run with “heavy legs”? How to recover?
Is it possible to prepare for a marathon in 3 months if I’ve never run before?
The Pace at Which I Should Run a Half Marathon 2 Weeks Before the Marathon Race
Question:
Good day.
What's a good running pace for a half marathon 2 weeks before the marathon race: marathon pace or usual training one?
Marathon Time Goal Is 3:30:00
Question:
In September I finished my first marathon in 4 hours and 55 minutes.
Is it possible to run a marathon under 3:30 after a year or is a one-year training plan not enough to achieve the goal?
How to Run Faster? How to Train For a Half Marathon and Marathon?
Question:
Good afternoon.
- How to train to run faster? For instance, I run 5 km in 23 minutes but want in 17-18 minutes; I run 3 km in 12.50 but want in 10-11 minutes.
- How to train for a half marathon and marathon?
First Marathon
Question:
Oleg Sergeevich, good afternoon.
I run half-marathons regularly, my personal record is 1:52:00.
I've finished running season and plan to return to running trainings in spring (in late March or in the beginning of April). I have several questions:
- What date should I choose for my first marathon's start considering that I plan to return to running trainings in March and let's assume that I'll start to train for a marathon since 1st April? I would like to prepare good, it doesn't mean quickly because my main goal is to run a marathon without injuries.
- Could you give me some recommendations on training plan: frequency of trainings per week, weekly running volume? How will the weekly running mileage change every month?
- What's number of speed trainings a week? How many long runs should I do?
Thank you.
