ACTIVE RECOVERY: The Build Up with Ciara Lucas


The length of a marathon build up can range from 12-20 weeks. Follow these tips as you get started with training! 



If you’re a beginner, get used to running consistently. Don’t focus on increasing mileage until you’ve adjusted to running 2-3 times per week for 1-4 miles. Keep it the same for 3-4 weeks before increasing your mileage.


#2 THE 10% RULE…

For those with more experience, consider the 10% rule. That means you’re slowly increasing your weekly mileage no more than 10% to stay safe.



A training cycle is the act of putting intentional stress on your body. It needs time to adjust and recover. If you’re feeling pain or discomfort, don’t be afraid to pull back and maintain your mileage until you’re feeling prepared to take it to the next level. 



Training for a race doesn’t mean all other activity gets left behind. Doing a variety of movements improves mobility, strength, and prevents injury. Aim to incorporate strength training into your routine twice a week. And include low impact active recovery activities like biking or yoga. 



If you want to train well, you have to recover well too. It means more than just cooling down and stretching. It’s time to start dialing in on your nutrition, prioritizing sleep, and decreasing stress. But don’t worry, we’ll cover all of these topics throughout this entire series!


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