Race Recovery Training Plan
Just finished a big race? Ready to recover properly before your next training block?
Our 5-Week Race Recovery Plan is designed by physiotherapist, elite runner and running coach Mark Green to help you recover from your race and get back to running feeling fresh, healthy and injury-free.
Whether you have just finished a trail ultra, a marathon or a shorter race, this plan gives you the structure you need to rest, recover and rebuild without doing too much, too soon.
How the plan works
5 Week Plan
A daily program to take you from race day back to regular training.
Gradual Return to Running
Starts with no running and builds to 35km a week, with a simple readiness check before your first run and clear rules for every run after that.
Stretching & Mobility Routines
A daily 3-minute morning routine, plus stretching and foam rolling sessions to ease tight, sore muscles after your race.
Tips to Monitor Your Recovery
Know when to push forward and when to back off. Learn how to use pain levels and your resting heart rate to guide your training.
10-Minute Strength Workouts
Short, easy sessions to keep your core, glutes and hips working without adding fatigue. All you need is a foam roller, a massage ball and a kettlebell.
Online Community
To help keep you on track and motivated
Who Is This Plan For?
This plan is for anyone who has just finished a race, from a trail ultra to a road half marathon, and wants to recover properly before starting their next training block. If you are not sure how soon to start running again or how much to do, and you want a simple structure that gets you back to running feeling fresh rather than worn out, then this plan is for you.
Why It Works
Too many runners make the same mistake after a big race. They feel good a week later, jump straight back into normal training, and end up injured, sick or running flat. This plan removes the guesswork. You will know exactly when you are ready for your first run, how far and how fast to run each week, what signs to watch out for, and when to back off. Backed by decades of physio and coaching experience, it is designed to help you recover properly and start your next training block feeling fresh, healthy and injury-free.
What our members say
I am happy to report that I just finished week 4 of the Return to Running Plan and am starting week 5 tomorrow. Things are going great. I have really been focusing on my running form from your video, standing tall and small steps. I want to thank you for the service you provide as I have no idea what I would have done without this program as guidance, I feel like I would have just ended up re-injured again or just been discouraged to the point I would have stopped running.
Shaun McCready
Your Program gave me the confidence I needed. I was coming back from a torn meniscus and I am a triathlete. I followed your program exactly and it worked! I am now confidently building to an Ironman later this summer. The program gave me the confidence that I was not coming back too quickly and that my fitness would continue to build as well. Without your program, I don’t know what I would have done. My PT didn’t know how to bring me back and neither did my coach at the time.
Colleen Capper
I’ve been implementing your foam roller routines 4-6 times per week and found a massive improvement on my knee! Thank you!
Henry Smith
Frequently asked questions
Do I need to have done a race to start this plan?
No. The plan is designed for the weeks after a race, but it works just as well after any big effort that has left you tired and in need of a break. That could be a long training block, a multi-day hike or a big adventure run. If you are coming back from an injury, our Return to Running Plan is a better fit.
What if I still feel tired at the end of the five weeks?
That is completely normal, especially after an ultra. Some races take more out of you than others. If you are still feeling flat, sore or unusually tired, or your resting heart rate has not come back down, you can repeat the final week for as many weeks as you need. There is no benefit in rushing into your next training block before you are ready.
Can I use this after any injury?
No. This plan is for runners who are tired after a race but not injured, and it brings back continuous running fairly quickly. If you are coming back from an injury, use our 10-Week Return to Running Plan instead. It starts with run-walk intervals and builds up more gradually. If you only have minor niggles after your race, this plan is fine, as long as you follow the pain rules for every run. If a niggle does not settle, see a physio.
How is this different from me just doing my own post race recovery?
Most runners who manage their own recovery end up doing too much, too soon. They feel good a week after their race, go straight back to normal training, and three weeks later they are injured or running flat. This plan tells you exactly what to do each day for five weeks. It includes a simple readiness check before your first run, clear pain rules so you know when to back off, and guidance on using your resting heart rate to tell how well you are recovering. It also covers the parts most runners skip, including stretching, foam rolling, short strength sessions and nutrition. You do not have to guess, and you finish the plan feeling fresh and ready for your next training block.
How long do I get access?
Once you buy the plan, it is yours to keep. You can use it after every race, as many times as you like.
What equipment do I need?
A foam roller, a massage ball and a kettlebell.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
