Hey! I'm a new runner from VA. I just completed my first half last weekend. I tried to take it easy this past week to recover, but missed running so much. How many of you still follow your training schedule after a race? Or do you develop a new routine?
The general recommendation is one day of recovery per mile of race. So about two weeks for a half marathon. Recovery means rest, cross-training, or running at an easy to average pace. Avoid long runs or hard workouts (speedwork, etc). That said, it's very individual, and you have to go with how you feel. Definitely take some easy days before testing your legs.
It depends on your level of fitness, preparation and other factors. In my humble opinion, resuming regular training as soon as possible is always a good idea. I only take a day after a longer event, but (again) this is highly indivualized, so if you have to alter the training plan, that is fine. In other words, running/walking/jogging lesser miles and so on after the half if you still feel that you are not fully recovered.
Developing a new routine depends on your personal goals, so are you training for another race, trying to just maintain progress, or hoping to improve overall mileage for other reasons? If you followed a particular plan, consider going back to the mid-section of the recommendations to continue and repeat the weekly suggestions if that specific plan worked well for you.
Remember that your training schedule is your training schedule based on your expected outcomes for the future, so examine your performance level and how you wish to move forward. In other words, are you looking at the next half, advancing to the full and/or working on speed for some local 10K events? I would say answer these questions and then best adjust your routine.
Congrats on your first half and keep up the wonderful advancements...join other races whenever possible and utilize those as special motivation (if necessary) to stay on target with your visions.
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