Recovery Week Between 18 and 20 Miles: Take Time to Reset and Recover

The week between an 18-mile training run and the upcoming 20-miler is a critical recovery period for marathoners. Rather than simply a break, this “cutback week” serves as the bridge that allows you to consolidate gains and arrive at the peak 20-mile long run ready to perform.

At this stage in training, you’ve likely had long runs that felt strong and others that felt like a struggle. If your 18 didn’t go as planned, the best advice is to take Elsa’s lead and let it go. Rest up, review what worked, and be ready to implement those strategies for your upcoming 20-miler.

The Purpose of Recovery Week

Think of training like stacking bricks: the 18-miler was a big, heavy brick. Before you add the 20-miler on top, you need mortar (the recovery week) to hold it all together. This lighter week helps with:

• Repairing muscles from the microtears caused by high mileage
• Replenishing glycogen, the body’s critical fuel source
• Supporting muscle repair with protein-rich foods
• Rebalancing hormones through consistent, quality sleep
• Refreshing mentally,  the shorter distances clear your head and restore confidence

The Mental Reset

If your 18-miler wasn’t ideal, recovery week is your chance to reset. Don’t dwell on the struggle.  Instead, use this time to fuel well, rest deeply, and prepare mentally. You’ll arrive at your 20-miler with fresh legs, renewed energy, and confidence to take on your biggest training run yet.

Celebrate the Journey

Recovery week is also a time to recognize progress. For many, the 18 was the longest run ever completed; for others, it marks an important milestone, no matter how experienced you are. Be proud of what you’ve accomplished, keep the positivity high, and carry that momentum forward.