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3108 Views 6 Replies Latest reply: Mar 24, 2009 2:58 PM by Bruce S
Bruce S Amateur 9 posts since
Oct 7, 2007
Currently Being Moderated

Mar 22, 2009 5:13 PM

First Half Marathon, Recovery Advice?

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.

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    1. Mar 22, 2009 5:29 PM (in response to Bruce S)
    Re: First Half Marathon, Recovery Advice?

     

    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

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  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    3. Mar 22, 2009 7:13 PM (in response to Bruce S)
    Re: First Half Marathon, Recovery Advice?

     

    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

    http://www.hardcoretrainingsystems.com

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    5. Mar 24, 2009 8:49 AM (in response to Bruce S)
    Re: First Half Marathon, Recovery Advice?

    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

    http://www.hardcoretrainingsystems.com

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