Half Marathon recovery time

10 messages
13/05/2013 at 15:43

Hi, I completed my first Half Marathon yesterday in Sheffield. I was wondering how long I should leave it to my next training session? I usually train twice a week averaging 6-8 miles. Sometimes I will do 10-13 miles depending on how I feel when I'm out.

I have been running for about a year now but actually stepped up my training for this event from Dec 27th. 


13/05/2013 at 15:59
No need to go too mad. Just go back to your normal training days. Ease off the intensity or the mileage and build it back up to normal over a couple of weeks.
13/05/2013 at 18:00

Sounds like a good idea. Thank you

13/05/2013 at 21:46

It all depends on how you feel. I did a half yesterday as well, today I did an easy four mile recovery run. Just listen to your body, take it easier for a bit, and appreciate it will have taken a lot out of your body so it may well take a while to get back to were you where.

13/05/2013 at 22:06

I did Sheffield yesterday too. Depends on how you feel and your experience really. I`m back in hard training tomorrow but I didn`t push hard yesterday. It`s suggested that you rest a day for every mile raced, so a fortnight for a half. `Rest` need not mean `don`t run` though but go steady, maybe even cross train.


13/05/2013 at 22:21
Well if you just did a training run then that's no answer to how you should rest after a race. Does the OP want to know how to recover after a hard race? I think he does.
14/05/2013 at 09:18

Firstly, thanks for the replies. I really appreciate you taking the time to share your thoughts on this subject. To be honest Sundays event really knocked the stuffing out of me and all I did yesterday was eat n drink and rest. Glad I opted for n booking a day off work. 


14/05/2013 at 09:24
Well done Deano. Sounds like you gave it your all. A couple of weeks of easing back should be enough.
14/05/2013 at 09:27

One other point is it normal to feel more tired after an event than you do in training? My times in training have been between 1.49 - 1.52 and 1.48.12 on race day. So in my mind not a significant increase in performance, however I definately feel a lot more sore/stiff than i have done before. I'm wondering if I messed up on my prep somewhere? 

31/05/2013 at 10:07

I would say it's a culimination of all the training you've done?  You're body is maybe saying "Right that is that done, I'm sore now"  I wouldn't worry about feeling more achey, it's a good thing, your body is repairing itself and readying for when you go do it again. Well done on your time,  getting a 1.48 sounds like you did all the right things for a first go at a half.  I bet you are probably feeling a lot better now as it's been a few weeks since the race?  Hav you signed up for another yet?  Best way to focus on improving is finding another half or 10k to look toward.

We'd love you to add a comment! Please login or take half a minute to register as a free member
10 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump