What Runs You

with Coach Alysha Flynn

Race Recovery

Absorb the gains of your race!

Recovery Plans For Runners

The period after a race is just as important as the training you put in before it. Whether you’ve just crossed the finish line of a marathon, half marathon, or you’re looking for a break from running, our Recovery Plans are designed to help you recover smart, avoid injury, and maintain your fitness. Each plan offers a structured approach to easing back into aerobic activity while prioritizing rest, strength building, and mental recovery.

Half and Full Marathon Recovery

The time after a racing is critical for your overall health and long-term performance. Our Half and Full Marathon Recovery Plans are designed to help you ease back into training after the physical and mental demands of racing. Over four weeks, we guide you through a carefully structured plan that balances rest and light aerobic exercise. This approach helps minimize your risk of injury while allowing your body to absorb the gains from your hard-earned efforts.

Cross-Train For Recovery

If you’re looking for a break from running while keeping your fitness intact, the Cross-Train Recovery Plan is the perfect solution. Starting 7-10 days after your race, this plan mixes low-impact aerobic exercises with strength and mobility training, giving you a complete reset from the repetitive motion of running. Whether you’ve finished a race or a training cycle, this plan allows you to recover both physically and mentally while maintaining your endurance.

Why This Matters

Many runners overlook the recovery phase, jumping back into training too quickly and risking burnout or injury. However, this phase is crucial for absorbing the fitness gains you made on race day. It allows your muscles to heal, rebuild, and prepare for your next goal—whether that’s another race or simply maintaining your fitness.

All Plans Include:

Run or Cross-Training Plan: 4 days per week to keep your cardiovascular fitness up without the pounding of running.
Strength Training Plan: 3 days per week of strength work to target all your major muscle groups.
Post Race Fuel & Hydration Guide: Tips for eating and drinking to support recovery and keep your energy levels balanced.
Recovery Prompts: Reflect on your race experience, your training cycle, and what you need moving forward to feel recharged.
Weekly Team Coaching Call: Join me and the team for a live Zoom call to discuss your recovery, answer questions, and stay connected.
What Runs You Pacing Calculators: For when you’re ready to ease back into running, we’ve included pacing tools to help you transition smoothly.
Video Tutorials: Get guided tutorials on strength, mobility, and cross-training exercises to ensure you’re using the best form and techniques.
Half Marathon Recovery
4 Weeks
$
59.95

($1.90 a day)

Start 4 to 7 days after your Half Marathon
Timeboxed Plan
(Access window of 5 weeks)
Sign Up
Marathon Recovery
4 Weeks
$
59.95

($1.90 a day)

Start 7 to 12 days after your Marathon
Timeboxed Plan
(Access window of 5 weeks)
Sign Up
Cross-Train For Recovery
4 Weeks
$
59.95

($1.90 a day)

Start 4 to 7 days after your race
Timeboxed Plan
(Access window of 5 weeks)
Sign Up

Mobile App

DOWNLOAD THE FINAL SURGE APP

What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.

Use your calendar to track activities as you complete them!

All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!

Your plan starts on the Monday after registration.

Download on the App Store
Get it on Google Play
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