As many runners know, marathons can be addicting. We might sign up for one saying “I’ll just do this once”. Then before you know it you’re signed up for your second, and there’s no turning back. However, marathons take a huge toll on the body and most of us can’t run more than 2 a year. Sometimes even just 1 is enough! So that gives us a few other months each year to focus on other things. So how can marathon runners maximize time off between goal races? There are plenty of important things to focus on! Let’s dive in.
How Marathon Runners Can Maximize Time Off Between Goal Races
Focus on recovery
Taking time between marathons to recover is very important, especially right after a marathon. Even after the initial soreness has passed your body is still recovering. I usually recommend taking at least a full week off of workouts after a marathon, sometimes two. After that first week you could ease back into some cross training workouts but there’s no need to rush it. Both your body and your mind need some time to relax and recover after all the hard work you put into training!
Take an off-season between goal races
The time between training cycles is a perfect time for an off-season. This may mean you are doing all easy runs, less runs, no hard workouts, or maybe even no running at all! It’s a good time to just do whatever you feel like each day. If you are someone that needs structure you may still want to have some kind of a plan to follow so you don’t completely stop working out or end up running more than you intend to.
Build a strong base
This is a great time to build a strong base before your next training cycle. That may mean just building some volume doing lots of easy runs. If you can go into your next training cycle with a strong base (but not already worn down) you will be able to get in some harder workouts without the stress of building alot of mileage at the same time.
Work on getting stronger between goal races
The time off between goal races is perfect for working on getting stronger. You can focus on doing more strength training or add in some heavy lifting. Maybe during training you can only find the time to lift twice a week. During your time off from training you may be able to get in 3 lifts each week. You can also increase your weights without worrying about the harder load impacting your running workouts.
Try different kind of workouts
If you felt like running was getting boring by the end of marathon training consider trying some different workouts. This could mean doing some cross-training, like biking or swimming. You could also walk instead of run. If you are looking to keep running but want to change things up, try adding in some fun fartlek workouts.
Focus on a short distance like the 5k
Depending on how much time you have between marathon training blocks, you may want to focus on a short distance like the 5k for a bit. You would need to have enough time to first recover from your last marathon. Even 6 weeks of 5k specific work can help you to run faster. If you can’t find a 5k race you run you could even just do a time trial on your own.
Check out my Race Preparation Guide for the 5k to the Marathon!
Build your top speed before your next marathon training block
Going along with running short distances, you can also work on your top speed. Think about it- if you increase the ceiling of the fastest paces you can run, you will leave room to run all your other paces faster. Strides are a great way to do this. After an easy run, try 4-6 strides that are 20-30 seconds long with about 1-2 minutes of recovery in between.
Stock up on the gear you will need for marathon training
As you prepare for your next marathon training block, make sure you have everything you will need to train. You may want to spend this time trying out different products. Maybe you need new shoes, or you are experimenting with different ways to carry hydration on your runs. Purchasing and testing these items now will ensure they are ready to go for your training cycle.
You may also like: My Favorite Running Clothes and Gear for Spring 2024
Dial in your nutrition
Reflect on how you did with your nutrition during your last training cycle. Are there any areas for improvement? Maybe you can try some different gels or a different pre-run meal. If you weren’t able to take enough fuel during your marathon, you will want to try to add more in for next time. That may mean using different fuel or training your gut to be able to handle more. For personalized help with this, reach out to a sports registered dietitian.
If you were working with a running coach during your last training cycle they can help you navigate your time off between races! Working with the same coach over multiple training cycles is beneficial as they can learn more about you as a runner and you can both try different things to improve your success at races.
Remember to enjoy this time off between goal races! Before you know it you will be back to hard workouts and long runs!
You may also like:
5 Tips for Adjusting to Running in the Heat
8 Best Tips for Running Outside with Seasonal Allergies
Why Long Distance Runners Need to Include Speedwork in Training
Marathon runners, what do you focus on between goal races?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
these are all great tips! I think many runners underestimate the power of rest, recovery and nutrition
While I don’t think I’ll be doing another marathon I used to run up to 4 a year. I did take the time to recover though and never really had any bad effects from it. These days though I’m more conservative with my own clients. 🙂
These are great, even if you aren’t doing marathons! I think we could all use some downtime to work on strength and get ourselves ready for the next goal!