What if I raced in heat or on trails?

Extend rest and easy days by 1–3 because heat stress and technical terrain increase muscle damage and hydration demands.

Calculator

Race recovery planner.

Get recovery suggestions after a 5K, 10K, half, marathon (or hard workout). This tool provides a conservative, evidence‑informed plan based on your context. Not medical advice.

Build your recovery plan

Race distance

Finish time (H / M / S)

Age

Training age

Race effort (RPE 6–10)

RPE = perceived exertion, 6 = hard tempo, 10 = all‑out.

Soreness today (0–3)

DOMS scale for muscle soreness.

Avg sleep last 3 nights (hours)

Cross‑training preference

Suggested next steps

Day	Plan	Notes
—	—	—

Always adjust to how you feel. If pain alters your gait or lingers >48h, consider consulting a health professional.

How this planner works

This tool uses a conservative heuristic that scales with race distance, effort, age, training age, soreness, and sleep. It suggests a range of easy days, rest/cross‑training, and when to resume workouts/long runs.

Base guidance by distance

Distance	Typical easy days	Back to workouts
5K	1–2	~3–4 days
10K	2–3	~4–6 days
Half marathon	4–7	~7–10 days
Marathon	7–14	~10–21 days
Ultra (≥50k)	10–21	~14–28 days

Related tools

Post-race checklist

Refuel with 1.0–1.2 g carbohydrate per kg bodyweight within the first 4 hours, paired with 20–30 g protein.
Log any niggles, blisters, or cramps while memory is fresh so you can monitor whether they resolve.
Schedule soft-tissue work (foam rolling, massage) 24–48 hours post-race to ease stiffness without causing extra trauma.
Review your hydration and fueling notes to decide what to tweak before the next build.

Signals to extend recovery

Use objective and subjective markers to decide whether to delay workouts:

Resting heart rate elevated by ≥7 bpm above baseline for more than two mornings.
Sleep quality poor despite good hygiene; you wake unrested or irritable.
Biomechanics altered gait, limping, or sharp pain beyond typical DOMS.
Mood & motivation persistent fatigue or dread before sessions.

Evidence‑informed recovery tips

Use these principles to support the plan generated above. Layer them with your coach or medical team’s recommendations for a comprehensive approach.

Sleep: prioritise 7–9 hours; short naps can help after very long races.
Fueling: carbs + protein within 60–90 minutes post‑race supports glycogen and muscle repair.
Motion over immobility: very easy walking/cycling can aid circulation; avoid hard workouts too soon.
Monitor: use RPE, morning resting HR, or HRV trends to avoid returning too aggressively.
Pain vs. soreness: sharp, localised pain that changes your gait ≠ normal DOMS — ease off and consider care.

Sample first-week timeline

Adjust based on your plan output and how your body responds.
Day	Focus	Details
Day 0	Refuel & rehydrate	Carbs + protein meal, gentle walking, light stretching.
Day 1	Active recovery	20–30 min easy cross-training or walk, mobility work.
Day 2	Easy jog optional	10–20 min shuffle if soreness <=1, otherwise additional rest.
Day 3	Build back volume	30 min easy run, strides optional if legs feel springy.
Day 4	Cross-train + strength	Low-impact cardio, 20 min functional strength.
Day 5	Longer easy run	45–60 min easy, monitor heart rate drift.
Day 6	Prep for workouts	Include drills/strides; evaluate readiness for next week’s quality.

Keep communicating with training partners or coaches so they know whether to hold you accountable for extra rest or to green-light earlier workouts.

Recovery playbook by scenario

Tailor the planner’s suggestions with these scenario-based tweaks:

Back-to-back race weekends: Maintain cross-training volume, but keep intensity low and shorten the second event goal pace if recovery metrics lag.
Travel-heavy races: Add at least one extra rest day to account for disrupted sleep and dehydration from flights.
Masters athletes: Prioritise strength maintenance (two short sessions) and extend the easy-run window even if you feel good — connective tissue rebuilds slower.
Post-marathon off-season: Take 1–2 full weeks of unstructured movement before beginning base work; use the plan output as a gentle ramp, not a rigid schedule.

Record what worked in your training log so future versions of yourself can adjust the heuristics quickly.

Recovery planner FAQs

Tap the accordions for context on how the tool builds each recommendation.

How are easy and rest days calculated?

The planner starts with distance-based baselines, then adjusts by effort, age, training history, soreness, and sleep. Higher stress scores extend rest days; consistent training and low soreness shorten them slightly.

Can I override the suggested cross-training?

Yes. The plan matches your stated preference to keep you active without adding impact. If you prefer strength or yoga, swap accordingly while monitoring soreness.

What if I raced on trails or in extreme heat?

Increase rest days by 1–3 and keep early runs shorter. Technical footing and heat stress amplify muscle damage and hydration needs.

When should I see a medical professional?

Seek evaluation if pain persists beyond 48 hours, you experience swelling, fever, or your gait changes. The planner provides general guidance, not diagnosis.

How soon can I resume speed workouts?

Wait until soreness is ≤1, sleep returns to baseline, and easy runs feel springy. Then reintroduce strides before tackling threshold or interval work.

How the recovery suggestions are calculated

The planner isn’t a single closed-form equation; it layers heuristics to convert your race context into rest/easy days. The main steps are:

Distance baseline: Each race distance maps to a starting range of easy days and a timeline for returning to workouts (see table above). Distances are stored in kilometres internally, so imperial inputs are converted with 1 mile = 1.60934 km.
Modifier score: Effort (RPE), age bracket, training age, soreness, and recent sleep each contribute ± points. Higher scores lengthen the recovery window; consistent training age or low RPE can shorten it slightly.
Plan assembly: The adjusted day counts populate the pill summaries and build a day-by-day plan that alternates rest/cross-training and easy running before reintroducing workouts.

Modifier effects

Input	Adjustment	Pluses	Minuses
High RPE (≥8)	+1 to +2 days	Accounts for races run near maximal effort.	Subjective—if you underrate effort the plan may be too light.
Older age brackets	+1 to +2 days	Reflects slower tissue recovery with age.	Biological age varies; well-trained masters may recover faster than peers.
Training age	−1 day for advanced, +1 for beginners	Rewards long-term consistency with slightly faster progression.	Advanced runners still need caution after ultras or breakthrough PRs.
DOMS & sleep	+1–2 days when soreness is high or sleep <7 h	Helps you ease off when recovery metrics are poor.	Doesn’t capture all stressors (travel, illness); adjust manually if needed.

The generated table uses these totals to schedule rest, cross-training (based on your preference), and progressive easy running. Always prioritise medical advice if you have pain, dizziness, or other concerning symptoms.