HANSONS COACHING SERVICES

4 Week Post-Race Recovery Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train
Week 1
or Walk or Walk or Walk or Walk or Walk or Walk or Walk

Rest, Cross-Train Rest, Cross-Train Rest, Cross-Train 20-40 Minute Rest, Cross-Train 20-40 Minute Rest, Cross-Train
Week 2
or Walk or Walk or Walk Easy Run or Walk Easy Run or Walk

Rest Rest
20-40 Minute 20-40 Minute 20-40 Minute 20-40 Minute 20-40 Minute
Week 3 or or
Easy Run Easy Run Easy Run Easy Run Easy Run
Cross-Train Cross-Train

Rest Rest
20-40 Minute 20-40 Minute 20-40 Minute 20-40 Minute 40-60 Minute
Week 4 or or
Easy Run Easy Run Easy Run Easy Run Easy Run
Cross-Train Cross-Train

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