The Race Recovery Rule

For each mile that you race, allow one day of recovery before returning to hard training or racing. That means no speed workouts or racing for six days after a 10 K or 26 days after a marathon. The rules originator was the late Jack Foster, the masters marathon world record holder 21118 from 1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, My method is roughly to have a day off racing for every mile I raced. The Exception If your race effort wasnt all out, taking fewer recovery days is okay.