Mar 22, 2009 5:13 PM
First Half Marathon, Recovery Advice?
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I ran my first half marathon at the Suntrust National Half Marathon this weekend and finished (my goal) in 2:22! I am hoping to run my second in Pittsburgh May 3rd. Can you give me advice on my recovery plan or training between now and May 3rd. My calves are sore today and hopefully I will recover quickly. I have been running between 15 and 20 miles a week but don't think I ran long enough runs prior to this race.
I recommend walking 20-30 minutes for the next couple of days. This will help loosen up the legs and speed recovery. Depending on how you feel, you could do some easy jogging later in the week. Don't rush back into training hard. A couple of easy weeks would be good and you will not lose any gains you have made in previous training.
What was your previous training regimen?
Robert Martin
NFPT Certified Personal Trainer
NFPT Endurance Specialist
RRCA Running Coach
SPINNING Instructor
GRAVITY Personal Training Instructor
GRAVITY Group Instructor
Power Plate Level II Instructor
2010 & 2011 Team Aquaphor Sponsored Athlete
Gatorade G Series PRO Lead Ambassador, San Diego
I started following Hal Higdon's half marathon novice training program which included 3/4/5 mile runs three days a week and then a longer run between 4-10 miles on the weekend.
I've looked at the program, and since it worked for you and you were able to meet your goal, I suggest sticking with it. After you have recovered from this last race, start at week six of the program and that should get you to the next race. If you want to add 10% per week to the runs that will get you more distance, but you really don't have a lot of time to add much more mileage.
Good luck!
Robert Martin
NFPT Certified Personal Trainer
NFPT Endurance Specialist
RRCA Running Coach
SPINNING Instructor
GRAVITY Personal Training Instructor
GRAVITY Group Instructor
Power Plate Level II Instructor
2010 & 2011 Team Aquaphor Sponsored Athlete
Gatorade G Series PRO Lead Ambassador, San Diego
Thanks for the advice. I am also planning to run in the Rock and Roll half marathon at Virginia Beach Sept 6th. Do you have any thoughts on changes to the program that would help me improve for that race since I would have five months to train for that.
I would possibly suggest some changes, but would wait for results from the next race. I'll keep an eye out for your posted results.
Robert Martin
NFPT Certified Personal Trainer
NFPT Endurance Specialist
RRCA Running Coach
SPINNING Instructor
GRAVITY Personal Training Instructor
GRAVITY Group Instructor
Power Plate Level II Instructor
2010 & 2011 Team Aquaphor Sponsored Athlete
Gatorade G Series PRO Lead Ambassador, San Diego
Thanks. I will let you know how it goes in Pittsburgh in May!
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