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Short Half Marathon Plan

  • 11-04-2013 11:46am
    #1
    conseng
    Registered Users, Registered Users 2 Posts: 155 ✭✭


    I did the full in Connemara on Sunday in just over 4 hours after fading in the last 10k. Finished in a bit of a hoop but pain free this morning (thursday). I know I'm not fully recovered but feel I will be ready to start some reasonable level of running next week.

    I want to do a local half on the 26th of May. I would appreciate any advice on what type of a plan to follow for the few weeks left. Race is 6 weeks from Sunday.


Comments

  • #2
    macinalli
    Registered Users, Registered Users 2 Posts: 907 ✭✭✭macinalli


    The advice I'd previously received was not to do any hard running for 3-4 weeks after a marathon - the legs need that time to recover. If you do start pushing yourself, then you're leaving yourself open to injury. That being the case, I'm not sure if there is a training plan that would get you ready for a HM in 6 weeks - it just seems too soon.


  • #3
    conseng
    Registered Users, Registered Users 2 Posts: 155 ✭✭conseng


    I'll probably run it even though it is a bit soon. I think I'll build mileage up from this weekend for 2 weeks, then I'll still have 3 weeks to do a bit of decent work before backing off for a week before the race.


  • #4
    seanmacc
    Closed Accounts Posts: 771 ✭✭✭seanmacc


    If you must do it may I make the suggestion of staying off the road at least for a week. A marathon plays havoc on your muscles and joints from impact. If I was you I'd spend a week possibly two in the pool. A few Km's a week in the pool although is no substitute for road work is good for building endurance, cardio and red blood cell count. You'll also strengthen muscles you don't use on the road whilst keeping the ones you do ticking over without putting the strain of impact on them.


  • #5
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    conseng wrote: »
    I did the full in Connemara on Sunday in just over 4 hours after fading in the last 10k. Finished in a bit of a hoop but pain free this morning (thursday). I know I'm not fully recovered but feel I will be ready to start some reasonable level of running next week.

    I want to do a local half on the 26th of May. I would appreciate any advice on what type of a plan to follow for the few weeks left. Race is 6 weeks from Sunday.

    You don't need a training plan.
    Just recover from the marathon and get back out running easy miles in the build up to the half. 6 weeks is plenty of time to recover.
    You should be able to run a good half off the back of your marathon fitness.


  • #6
    conseng
    Registered Users, Registered Users 2 Posts: 155 ✭✭conseng


    Thanks for the advice all. I resisted the urge to run yesterday and might do a few easy miles over the weekend and take it from there.


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