14/05/2025
🏁 Recovery Week After Sunderland Half Marathon 🏁
My race is done – now it's time to rebuild and recharge. Here's how I’m structuring my recovery week 👇
Monday: Full rest day – total downtime to let the legs and body fully relax.
Tuesday: Gentle mobility work and stretching. Optional light walk or short swim to promote circulation.
Wednesday: Bike – 60 mins, relaxed pace to loosen up without impact.
Thursday: Easy swim & run – 30 mins each, low intensity, just tuning into how my body feels.
Friday: Back in the gym (loads reduced by 50%) + a light 45–60 min bike ride. Nothing crazy – just enough to get things moving again.
Saturday: Easy run, conversational, 60 min, purely based on feel.
Sunday: Light biking, upto 90 min with a cafe stop and a cake.
💤 Recovery Tips:
Prioritise sleep – aim for 8 hours. Your body rebuilds when you rest.
Nutrition matters – whole foods, keep protein high, hydrate (especially after the heat!), and good carbs. Get back to normal.
Be flexible – if you’re still feeling wiped out, listen to your body. Recovery isn’t one-size-fits-all.
Let your body bounce back stronger 💪
