Finish your run with some gentle stretching. You can also do a run/walk combination or cross-train. Your short-run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
If you're feeling very sluggish or sore on Friday, take a complete rest day. Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.
It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. Wednesdays: Some Wednesdays are designated rest days.Or run a few miles at 5k-10k goal pace (tempo run) to test pacing.
If you are feeling tired, it's okay to run at an easy pace. Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage.In short, the answer to your question of how many miles (or kilometers) are in a full marathon: Full Marathon Distance in. In 1921, the distance was officially standardized to 42.1 kilometers, or 26.2 miles, and hasn’t changed since. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. From that first event until 1908, the marathon distance varied slightly each year as the location changed.
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