recovery Block 0 Active

Reset & Reload

Post-marathon recovery. 2-3 easy runs/week max. Bike and yoga do the work. Return to running fresh and hungry.

23 Mar 2026 — 13 Apr 2026

Sessions

11/22

Run Volume

15-20km/week (3 runs)

Bike Volume

5-7hrs/week

Actual km

239.7km

Goals

● Max 3 easy runs/week, under 25km total
● Bike 3-4x/week for aerobic maintenance
● Yoga/mobility 2x/week
● Pain-free, motivated by end of block

Success Metrics

Pain-free running Target: Zero niggles

pending

Easy run HR Target: < 140bpm at 5:15+

pending

Motivation Target: Excited to start base

pending

Sessions

23 Mar rest

OFF

· Marathon was yesterday. Sleep.

—

24 Mar rest

OFF — walk only

—

25 Mar yoga

Yoga — recovery flow 30min gentle: - Hip openers 5min - Hamstring stretches 5min - Pigeon pose 3min/side - Supine twist 3min/side - Savasana 5min

· 30min

23.0km 2:12/km 105bpm

26 Mar bike

Zwift — flat social ride 45min Z1: - Pick any flat route - Stay in Z1, conversation pace - Just move the legs

· 45min Z1 · Just spin. No effort.

5.7km 5:25/km 133bpm

27 Mar easy

First run back 4km continuous: - Pace: whatever feels good (5:40+) - HR cap: 135bpm - Walk breaks are fine - Just test the legs

4km · 5:40+/km · If anything hurts, stop.

24.0km 2:06/km 115bpm

28 Mar rest

OFF Recovery ride if you're itchy (30min Z1 max)

7.8km 5:15/km 136bpm

29 Mar bike

Weekend ride — explore 2-2.5hrs Z1-Z2: - Outdoor if weather is good - Or Zwift — pick a scenic route - No power targets, just ride

· 2-2.5hrs Z1-Z2 · Enjoy the bike. No agenda.

64.2km 2:11/km 124bpm

30 Mar yoga

Yoga + mobility 35min: - Sun salutations 5min - Runner's lunge sequence 8min - Hip 90/90 stretches 5min - Calf/ankle mobility 5min - Foam roll quads + IT band 10min

· 35min

0.0km - 63bpm

31 Mar easy

Easy run 5km @ 5:30/km: - Flat route - HR < 138 - Should feel effortless

5km · 5:30/km

5.9km 5:05/km 139bpm

1 Apr bike

Zwift — easy group ride 60-90min Z2: - Find a C-pace group - Social pace - Stay in Z2, don't chase

· 60-90min Z2

57.7km 2:09/km 130bpm

2 Apr strength

Intro strength 30min bodyweight: - Squats 3x10 - Reverse lunges 3x8/leg - Glute bridges 3x12 - Plank 3x30sec - Bird-dog 3x8/side - Calf raises 3x15

· 30min · Light. Learn the movements. No DOMS.

7.1km 5:39/km 60bpm

3 Apr bike

Easy spin 60min Z1-Z2: - Flat, easy - Cadence focus: 85-90rpm - Active recovery

· 60min Z1-Z2

35.5km 1:41/km 134bpm

4 Apr easy

Easy run + strides Run: 6km @ 5:15/km Strides: 4x100m - Build to 90% over 60m - Hold 20m - Decelerate 20m - Walk back recovery Should feel fast and relaxed, NOT sprinting

6km · 5:15/km · First strides post-marathon.

8.8km 5:39/km 119bpm

5 Apr bike

Weekend ride 2.5-3hrs Z2: - Outdoor: pick a route with some gentle hills - Or Zwift group ride - Steady effort throughout

· 2.5-3hrs Z2

upcoming

6 Apr yoga

Yoga — strength flow 40min: - Warrior sequences 10min - Chair pose holds 5min - Core work (boat pose, plank variations) 10min - Hip openers 10min - Cool down 5min

· 40min · Building toward strength work in base block.

upcoming

7 Apr bike

Zwift — easy spin 60min Z2: - Flat route - Consistent effort - Optional: cadence drills (30sec high cadence every 10min)

· 60min Z2

upcoming

8 Apr easy

Easy run + strides Run: 7km @ 5:10/km Strides: 6x100m - Build to 90% over 60m - Hold 30m - Walk back Strides should feel faster than last week

7km · 5:10/km

upcoming

9 Apr strength

Strength — progression 40min: - Goblet squats 3x8 (add weight) - Step-ups 3x10/leg - Single-leg RDL 3x8/leg - Side plank 3x30sec/side - Dead bugs 3x10 - Calf raises 3x15 (weighted)

· 40min · Start adding load. Focus on form.

upcoming

10 Apr bike

Easy ride 60-75min Z2: - Keep it simple - Aerobic maintenance

· 60-75min Z2

upcoming

11 Apr easy

Easy run + strides Run: 7km @ 5:05/km Strides: 6x100m (faster than last week) Should feel smooth and controlled

7km · 5:05/km · Last run of recovery block.

upcoming

12 Apr bike

Long ride — finish with effort 3hrs: - First 2.5hrs Z2 steady - Last 30min push to Z3 - Finish strong This is the bridge to base block

· 3hrs Z2-Z3 · You're ready.

upcoming

13 Apr rest

Block review Rate 1-10: - Energy level? - Any pain? - Motivation to train hard? Base block starts tomorrow.

· Answer honestly.

upcoming