How long does it take to recover from a marathon?

The general rule is 1 day per mile raced, so about 26 days for a full marathon. Complete recovery of muscle damage can take 2-4 weeks. Most runners wait 4-6 weeks before racing again.

Can I run the day after a race?

A very easy, short recovery jog (shakeout run) 1-2 days after a short race (5K-10K) is fine for most runners. After a half or full marathon, rest or walk for at least 2-3 days.

Does age affect recovery time?

Yes. Runners over 40 generally need 20-50% more recovery time than younger runners. Adequate sleep, nutrition and stress management become even more important.

RunCalcs

Recovery Time Calculator — Post-Run Recovery

Estimate recovery time needed between hard sessions and races.

Distance Run

Intensity

Age

How We Calculate This

Recovery Estimation

Recovery time is estimated from distance, intensity and age:

Base Recovery = Distance (miles) x Intensity Factor x Age Factor

Race effort requires 50% more recovery than tempo, and runners over 40-50 need additional time. The guidelines provide minimum recommended rest before the next quality session or race.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.