How long does it take to recover from a marathon?
Most runners need three to four weeks after an all-out marathon before hard training is a good idea, and one to two weeks after a half marathon. The soreness in your legs is mostly gone within a week, but that is not the same as being recovered: research on marathon runners has found damaged muscle fibres for a week or more after the race (Warhol and colleagues, 1985), and runners commonly feel flat for several weeks.
The best-known guide is the one day per mile rule, usually credited to masters runner Jack Foster: one easy day for every mile you raced before you run hard again. It is simple and works well for most people. The calculator starts from it and adjusts for how hard you ran, your age, your training and how you feel.
Recovery time by race distance
Days until you are ready for hard workouts, for a runner aged up to 35 with regular training:
| Race | All-out race | Hard effort | Training run | No running |
|---|---|---|---|---|
| 5K | 3 days | 2 days | 2 days | 1–2 days |
| 10K | 6 days | 5 days | 3 days | 1–2 days |
| 15K | 9 days | 7 days | 5 days | 1–2 days |
| Half marathon | 13 days | 10 days | 7 days | 2–3 days |
| Marathon | 26 days | 21 days | 14 days | 3–5 days |
| 50K | 31 days | 25 days | 17 days | 4–6 days |
| 50 miles | 42 days | 34 days | 23 days | 5–8 days |
| 100K | 49 days | 39 days | 27 days | 6–10 days |
| 100 miles | 63 days | 50 days | 35 days | 8–13 days |
Add roughly 10 % from age 36, 20 % from 50 and 35 % from 60. Ultra figures are rough: recovery after very long or mountainous races varies a lot.
The recovery phases
1. Rest
Walking, gentle cycling or swimming if they feel good. No running until stairs and normal walking are pain-free. Sleep, eat well and get enough protein.
2. Short easy runs
20–40 minutes at a truly easy, conversational pace, at about a third to a half of your usual weekly volume.
3. Rebuilding
Longer easy runs and a few relaxed strides. Volume back to about half to three-quarters of normal.
4. First workouts
A gentle fartlek or short tempo, then your normal long run. Hard intervals and racing come last.
Signs you need more time
- Your resting heart rate is still 5 or more beats a minute above normal.
- Easy pace feels hard, or your heart rate is higher than usual at easy pace.
- Pain in one spot (rather than general soreness) that gets worse when you run: rest, and see a professional if it lasts.
- Poor sleep, low mood or no motivation to run.
Reverse taper. Think of recovery as your taper in reverse: volume comes back gradually over the same few weeks it took to come down, and intensity returns last. Use the taper calculator before your next race.
- Warhol MJ, Siegel AJ, Evans WJ, Silverman LM (1985). Skeletal muscle injury and repair in marathon runners after competition. American Journal of Pathology 118(2): 331–339.
- Pfitzinger P, Douglas S. Advanced Marathoning (post-marathon recovery schedules).
- The one-day-per-mile rule is a coaching rule of thumb; recovery plans here are general guidance, not medical advice. Last reviewed October 2026.
Last reviewed: September 2026 · Health disclaimer