Maintenance Training
What do you do when you’re not “in training?” Ideally, your race went well, and you are excited to do another one in the future. Take some time off, however. Give your body some much deserved rest. The first activity after your race should be yoga. Go to yoga for the week after the race, and then ease back into running. This ease back into running will hopefully be your “forever” schedule.
At the minimum:
| 6 miles | Yoga | 3 miles | Yoga | Off | Yoga | Off or Yoga | 3 miles |
| 10 miles | Yoga | 3 miles | OFF or yoga | 3 miles | Yoga | Off or Yoga | 4 miles |
| 11 miles | Yoga | 3 miles | OFF or yoga | 4 miles | Yoga | Off or Yoga | 4 miles |
| 15 miles | Yoga | 4 miles | OFF or yoga | 3 miles | Yoga | Off or Yoga | 5 miles |
| 15 miles | Yoga | 3 miles | OFF or yoga | 4 miles | Yoga | 3 miles | 5 miles |
| 17 miles | Yoga | 3 miles | OFF or yoga | 3 miles | Yoga | 3 miles | 5 miles |
Ideally:
| Pre 1 | Yoga | 3 miles | Yoga or 4 miles | 4 miles | Yoga | 3 miles | 5 miles |
| Pre 2 | Yoga | 3 miles | Yoga or 4 miles | 4 miles | Yoga | 3 miles | 5 miles |
| Pre 3 | Yoga | 3 miles | Yoga or 4 miles | 4 miles | Yoga | 3 miles | 5 miles |
| Pre 4 | Yoga | 3 miles | Yoga or 4 miles | 4 miles | Yoga | 3 miles | 5 miles |
| Pre 5 | Yoga | 3 miles | Yoga or 4 miles | 4 miles | Yoga | 3 miles | 5 miles |
And it doesn’t have to be so “scheduled.” These are just examples. I follow the pre-training schedule pretty closely when I am not training for a race, but I do try to go to yoga more if given the opportunity. I also will run 6 or 7 miles instead of 5 on some Sundays.
