You did it. The race is over. The finish line has been crossed. But now comes the part many athletes struggle with most: recovery.

In this 30-minute audio-coached walk/run workout, Coach Alicia guides you through an easy recovery session while discussing the physical and emotional side of post-race recovery. Whether you just completed a marathon, half marathon, triathlon, HYROX, or another big event, this workout will help you move, reflect, and begin the recovery process.

Along the way, you’ll learn:

• Why recovery is where fitness adaptations actually happen

• How to use Resting Heart Rate (RHR) and Heart Rate Variability (HRV) to monitor recovery

• The importance of sleep, mood, and energy levels after a race

• How to fuel properly with carbohydrates, protein, fluids, and electrolytes to speed recovery

• Why it’s normal to feel the post-race “Now What?” blues

• How to embrace Coach Alicia’s favorite acronym: F.A.I.L. — First Attempt In Learning

Coach Alicia also shares personal stories from the Wineglass Marathon, Honolulu Half Marathon, and 70.3 racing experiences, along with lessons learned from races that didn’t always go according to plan.

Whether your race was a personal best or a learning opportunity, this workout will help you celebrate what you’ve accomplished, reflect on what you’ve learned, and recover with purpose.

Remember: Recovery isn’t a break from training. Recovery is training.