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Just for guidance, try this four week plan:
Week # 1 : Cross Train, Rest, And Test The Waters.
Invest the first week in short, light effort, low-impact cross training activities that will boost circulation, warm your muscles and aid in the healing journey (think: walking, cycling, swimming, yoga, or Pilates). If all feels well later that week, run a short, easy-effort run (30 minutes) to test the waters.
Week # 2 : Run Short And Easy.
If things still hurt, keep cross training and let it simmer. If you feel good, start back to your normal running frequency in week two, but keep the effort easy and the distance shorter (30 to 60 minutes).
Week # 3 : Run Longer And A Little Faster.
If things are still going well and your body feels good, ease back into distance and intensity in week three.
Week # 4 : Return To Regular Volume Or Training.
Now that you've slowly got your body back into a regular running routine, you can return to your pre-marathon schedule if you feel good. If you're running multiple races in one season it is vital to invest in optimal recovery time.