Training Between Half Marathons
by Neal
(Central Florida)
I will be running a 1/2 marathon a few weeks from now and then have another one scheduled for 6 weeks later. What should my training plan look like? Can I just use an online type training plan and plug in that I only have 6 weeks before the race?
My concern is that the generic, online version doesn't take into consideration the training that I have been doing for the last 12 weeks preparing for the first 1/2 marathon.
Answer by Dominique:
Hi there,
Thanks for your questions regarding your multiple half marathons.
Yes, you are right, online training plans will not really help you.
Most of them will probably not even work or they might tell you that six weeks is too short to prepare for a half marathon.
The good thing about racing multiple half marathons in short succession is quite doable. Assuming that you are reasonably well trained, such that the first half marathon doesn't leave you incapacitated for three weeks.... :)
Let's get to how to deal with the six weeks in between the two halves. My advice would be:
1. Take it easy in the first week.
2. Focus on race specific training for 3.5 weeks.
3. Taper for 1.5 weeks.
4. Rest for longer after the second half marathon.
Broken down in a bit more detail:
Take It Easy In the First Week
It is counterproductive to just keep on pushing and pushing.
So, the first week after your first marathon you'll want to take it easy. Probably no running the first 3-4 days, maybe some walking or an easy bike ride, depending on how much of an impact your half marathon had on you. You feel like you need to run in the first 3-4 days after the half? Stick to light jogging for 30 minutes max. But seriously, take it easy on yourself, give yourself a (short) break. I would really recommend that first week to be a recovery week with just easy exercise and a very limited amount of running.
Focus on Race Specific Training for 3.5 Weeks
Using a half decent / good running program? Then this is the time to be doing some race-specific running training. In this last period before a race your training weeks are likely combining some good long distance runs with a good dose of goal pace running. I'd also expect tempo workouts which get you running close to goal pace. Of course, this faster running would be complemented with plenty of easy runs.
Use that same approach for the second half marathon. Online training plans will probably come up with a base running period of two or three weeks and then some race-specific training, but when races are so close together, it is better to keep on doing race-specific training, in my opinion.
Taper for 1.5 Weeks
So the last long run before the half marathon is shorter than what you have been used to before. You also reduce the amount of work you do in tempos and/or interval sessions, e.g. instead of 12 x 400m intervals, I'd do 6 x 400m for example.
What is very important is to keep the quality workouts in your schedule. A mistake I see too often is that you pull back on all quality workouts and you end up doing just easy runs. It can leave your legs stale on race day. Reduce the length of the workouts, but not the intensity.
Rest for Longer after the Second Half Marathon
After the second half marathon, I think it is time to give yourself a proper break. When I say break, I don't mean no running. But take it easy for a longer time. E.g. I would recommend a longer recovery period (two weeks), and then a transition into a new running program with mostly easy running / a base building period to start off with. So you might find yourself doing mostly easy and shorter runs for a good month or so.
Yes, you may lose a little bit of fitness that way. But it is important to reset the body and soul after a season of hard training and racing. Otherwise you will eventually just burn out. So, take it easier for a longer period, then come back refreshed, rebuild and come back even stronger next season.
All the best in running the two halves. I hope they go well for you!
Kind regards,
Dominique
