Training Plan for Day 26

Objective:

• Allow muscles to recover

• Maintain flexibility

• Reduce muscle tension

Photo by Luemen Rutkowski on Unsplash

Duration:

• 20-30 minutes (if stretching)

Options for Active Recovery:

1. Gentle Stretching:

• Duration: 20-30 minutes

• Routine:

  • Neck Stretch: Hold for 30 seconds per side

  • Shoulder Stretch: Hold for 30 seconds per arm

  • Triceps Stretch: Hold for 30 seconds per arm

  • Hamstring Stretch: Hold for 30 seconds per leg

  • Quad Stretch: Hold for 30 seconds per leg

  • Calf Stretch: Hold for 30 seconds per leg

  • Hip Flexor Stretch: Hold for 30 seconds per leg

  • Glute Stretch: Hold for 30 seconds per leg

  • Lower Back Stretch: Hold for 30 seconds

Hydration and Nutrition:

• Before the activity: Drink a glass of water

• During the activity: Stay hydrated with water

• After the activity: Rehydrate with water or a light sports drink. Have a nutritious snack to aid recovery, such as a smoothie or yogurt with fruit

Recovery Tips:

• Rest: Ensure you get adequate sleep to support muscle repair and overall recovery

• Nutrition: Eat balanced meals with a good mix of proteins, carbs, and fats to replenish energy stores

• Listen to Your Body: Pay attention to how your body feels. If you’re experiencing significant soreness or discomfort, take it easy and allow more time for recovery

Rest and recovery are essential parts of a successful marathon training plan. Use today to relax, rejuvenate, and prepare for the challenges ahead. Keep up the great work!