Last month, we released the first half of three spring marathon plans, put together by our Big Marathon Challenge running coach this year, Richard Coates, from Full Potential (fullpotential.co.uk). And here we give you the second half…taking you right up to race day. There are three plans available: complete beginners should go for the Get Me Round Plan, which does exactly what it says on the tin – you’ll reach the finish line feeling happy with your effort. Those who are already fit, or who have run a marathon before and want to aim for the 4hrs to 4hrs 30mins bracket, should follow the Intermediate Plan. And faster or more ambitious runners should follow our Advanced Plan, which aims to get you to the finish in 3hrs 30mins or quicker. Missed part one of the plans? Find them here, where you’ll also find a full explanation of all the sessions and terms used in these plans. Don’t forget to join us on Twitter and Instagram using #BigMarathonChallenge to keep us updated on your progress. Good luck!
It’s vital that after the exertions of your challenge you give your body the chance to fully recover. Doing some easy walking, swimming and cross-training will aid this process and it’s helpful to have a mental break, too. Often people return to running too quickly and don’t allow their body sufficient time to recover. Depending on how hard your race day was, it could take your body any time from 4-8 weeks to recover fully. Try to get a sports massage during the week following your race, ideally on the Wednesday or Thursday. Find time to stretch too, although gently at first. Enjoy the moment, wear your medal with pride and start looking forward to your next race or challenge.