For example if you race a 5 - K ( 3.1 miles ) , do n't do any hard training until 3 days have passed .
Tip : Follow your races with a recovery period that totals one day for each mile you race .
If you race a 5 - K ( 3.1 miles ) , do n't do any hard training until 3 days have passed .
Tip : Follow your races with a recovery period that totals one day for each mile you race .