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Recovery Protocol

RECOVERY
& REST
PLAN.

You don't get fitter during training. You get fitter during recovery. Training is just the stimulus — adaptation happens when you rest.

Most runners train too hard and recover too little. This plan flips that. It builds structured recovery into your week so you can train harder when it matters.

Follow this daily and weekly recovery protocol alongside any of the training plans above.

😴 Sleep
8-9 hours is the single most powerful recovery tool. Non-negotiable.
🧘 Mobility
10-15 min daily. Focus on hips, calves, and thoracic spine.
🫀 Easy Runs
Active recovery runs must be genuinely easy. Zone 1-2 only.
🧊 Cold Therapy
Cold shower or ice bath post hard session. Reduces inflammation fast.
TimeActionDurationNotes
MorningOn waking500ml water + electrolytes before anything elseImmediateYou wake up dehydrated every day. Fix it first.
Post-runImmediately afterProtein + carbs within 30 min. Cold shower 2-3 min.30 minRecovery window is real. Don't skip post-run nutrition.
AfternoonAfter hard sessionsLegs up the wall 10 min. Compression socks if possible.10-15 minPassive recovery. Reduces swelling and speeds clearance of waste products.
EveningEvery night10 min mobility routine (see tab). Foam roll key areas.10-15 minDo this in front of the TV. No excuses. Consistency beats intensity.
Before Bed30 min before sleepNo screens. Cool dark room. Casein protein if training hard.—Sleep quality matters as much as quantity. Optimise your environment.
SleepEvery nightAim for 8-9 hours. Track with your watch.8-9 hrsMore than any supplement, gadget, or protocol — sleep is king.
💡 HRV (Heart Rate Variability) is the best daily measure of recovery status. If your HRV is low, make that day easy regardless of what the plan says.
DayRecovery TypeActivityGoal
MondayFull restPassiveRest, walk, stretching onlyFull CNS recovery after weekend long run
WednesdayActive recoveryActive20-30 min easy swim or bike — zero impactBlood flow without additional run stress
FridayPre-long run prepRestRest or very short 2 mi shakeout jogArrive at Saturday/Sunday long run fresh
Every 4th weekDeload weekDeloadCut mileage by 30-40%. All runs easy.Consolidate fitness gains. Prevent overtraining.
Post raceMandatoryExtended rest1 day off per mile raced. (5K = 3 days, Marathon = 26 days easy)Full tissue repair. Rushing back post-race causes injury.
💡 The deload week feels wrong — you'll feel sluggish and want to train more. Do it anyway. The fitness gains from the previous 3 weeks consolidate during the deload, not during the hard weeks.
ExerciseDurationAreaHow To
Hip Flexor Stretch60s each sideHip flexors / quadsKneeling lunge, push hip forward, keep torso upright
Pigeon Pose90s each sideGlutes / piriformisFront shin parallel to mat, sink hips towards floor
Calf & Achilles60s eachCalves / AchillesBent and straight knee versions. Push into wall.
Thoracic Rotation10 reps each sideUpper back / thoracicThread the needle: reach under body then open up to ceiling
Hamstring Floss10 reps eachHamstringsStanding, hinge forward with soft knee, feel the pull
90/90 Hip Stretch90s each sideHip internal / external rotationBoth legs at 90 degrees, lean over front shin, then switch
Foam Roll60s per areaQuads, ITB, calvesSlow rolls, pause on tight spots 3-5 sec
💡 Do this routine every evening — 10-12 minutes total. The runners who stay injury-free long-term aren't the ones with the best genes, they're the ones who do the boring recovery work consistently.