A: Your annual required minimum distribution amount is based on your age and your total investable qualified assets. Locate the divisor number (in the RMD table on this page) for your age. Divide the total amount you have invested in qualified plans and IRA accounts (except immediate annuities) by this divisor number.
Also, the longer your peak race is, the longer you should rest. A runner who peaks at 45 miles per week for a 10K might need only 10 days of rest to âresetâ his body and be ready for the next ramp-up. A runner who peaks at 120 miles per week for a marathon is more likely to need at least three weeks of rest. Rest is relative, and does not refer strictly to complete cessation of running. A transition period between training cycles should begin with at least a day or two of running avoidance.
After shorter races (up to 10K): You can do your next hard run within as few as three days, if youâre a high-mileage runner. Otherwise, wait about five days. After a 10-miler or half-marathon: Fitter runners can go long or fast again after four or five days. More casual runners should wait at least a full week. After a marathon: All runners wishing to maintain a high level of fitness should do little or no running for four to seven days, followed by a week of only low-intensity running. Then you can return to your normal regimen.