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Competitive Running

How do you train the week AFTER your first Half Marathon?

asked over 2 years ago | Report

I'm doing my first half marathon on Sunday. I'm already thinking ahead for how to train & recover the week afterward. My next half marathon isn't until October (assuming I make it through this one). What do you recommend?

11 answers

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  • ideally, you'd rebuild after a race the opposite that you tapered before your race. but- just wait and see how you feel. If you really go all out and run it at your body's limit- then expect it to take up to 2 weeks for a full recovery. If you're just going out for a 13mi jog, then you should be back in a couple days.

    Recovery is very different in each person and is a function of years running, recent mileage, age and intensity of the race.

    but- I believe in ACTIVE recovery. Get moving as soon as you can. If you're not ready to run the next day or two- get on a bike, or in the pool.

    answered over 2 years ago |Report

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  • Oh that's a good question! I can tell you want not to do. Right after my first half, I read to take a week off. BIG mistake! My body re-adapted to not running and getting back on track sucked. My advice, give it about three days and rebuild your miles. Defiantly don't do nothing for a week, if you can't run then do some strength training, swimming or biking, but by all means stay active. Taking a week off was the worse thing I did, and I picked up 10 pounds doing it. My next half is in Aug, and I feel worse now than when I originally stared training all because that week. It takes one week for your body to adapt to something.

    answered over 2 years ago |Report

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  • I agree that just walking around makes a big difference. After my first, I couldn't run for a week so rode the bike and elliptical. Ran the day after my second. Just listen to your body.

    answered over 2 years ago |Report

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  • My first half marathon was on April 15th. I biked the day after, then had a rest day, then started running the day after that. I went back to the same number of days running per week, but started with just easy runs, no speedwork, and I only did 5 miles for my long run that week. I was hoping to be back to long runs and some tempo runs, but I had a bike wreck over the weekend that's making me take a few days off while my knee heals.

    answered over 2 years ago |Report

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  • I agree with the get active part. You will have lactic acid built up after your run, so get out and do something. If the legs are hurting badly, go for a swim or a bike ride. If you feel up to it, try a mile or 2, just make sure not to go to hard. Nice and easy for a week or 2 and then go from there.

    answered over 2 years ago |Report

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  • Howdy Tabatha,

    My wife arranged for me to get an hour massage the day after my first half last Saturday! That helped get the lactic acid out of my legs. I started my Chicago marathon training this week - I ran 4 miles easy on the gym treadmill on Monday and felt fine. I did a hard 5 mile threshold run today and still feel fine. I have lots of easy runs on my trainng plan the next couple of weeks to continue building my base.

    FR sent!

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    answered over 2 years ago |Report

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  • Great question! I just finished a half a few weeks ago, and had this same dilemma. My running coach is very conservative, and he recommended I take the first couple of days off followed by a light running day, then another day off. While I agree that taking a day or two off from high impact running is a good idea, don't just veg. Be active, do something low impact, something to keep your body moving. I did a full yoga routine the day after the half, and it made a huge difference in how I felt and how fast I recovered. I agree with Morey's answer -- recovery is different for every person, given the variables he mentioned. It's 13 days after your initial post, so I hope things are going well for you now! FR sent!

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  • Day after my half Indy Mini I ran a 3 mile recovery run. Than I went back to normal.

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  • answered over 2 years ago |Report

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  • Well first there is beer to drunk, high fives to be given out and war stories to be told. That should get you through monday. Seriously, take a day or two completely off. Then by wednesday and go for a short easy run to see how you feel. if everything is good, then on Friday go out again for a bit longer effort. if everything is good after that, then go back to normal training.

    answered over 2 years ago |Report

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