Recovery Workout: Post-Marathon or Intense Training

Move better. Recover faster.

After a marathon or heavy training block, the goal isn’t to push harder — it’s to recover properly. This session is designed to reduce stiffness, improve blood flow, and help your body bounce back quicker.

Keep it light. Stay controlled. Focus on how you feel.

The Session

Total Time: 20–30 Minutes

Part 1: Light Cardio (5–10 Minutes)

• Easy walk, cycle, or light jog
• Keep effort very low (you should be able to hold a conversation)

This helps increase circulation and reduce muscle tightness.

Part 2: Mobility Flow (10–15 Minutes)

Move slowly through:

• 10 Walking Lunges
• 10 Air Squats
• 10 Leg Swings (each leg)
• 30 seconds Hip Flexor Stretch (each side)
• 30 seconds Hamstring Stretch (each side)
• 30 seconds Child’s Pose

Repeat for 2–3 rounds.

Part 3: Core & Stability (Optional – 5 Minutes)

• 30 seconds Plank
• 10 Bird Dogs (each side)
• 10 Glute Bridges

Focus on control and activation — not intensity.

Why It Works

• Promotes blood flow to aid recovery
• Reduces soreness and stiffness
• Restores mobility after long efforts
• Helps you return to training sooner

Coaching Notes

• Keep everything low intensity
• Avoid any pain or strain
• Focus on breathing and controlled movement
• You should finish feeling better than you started

Recovery is part of the process. Train hard, but recover with intent.