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How should I adjust my half-marathon training schedule after missing a week?

5 min read

Asked by: Wing Marshall

Here are the general guidelines I use to return to training after missing running workouts:

  1. If you’ve missed 7 days or one week of running, adjust your training volume by lowering it 10%.
  2. If you’ve missed two weeks of training, lower your training volume by 20%.
  3. If you’ve missed 3 weeks, lower it by 30%, etc.

What should I do if I miss a week of half marathon training?

Generally speaking, if you miss a week of training, you can jump back into your plan as long as you were consistent and diligent with your workouts for at least four to six weeks before the break. But if your downtime stretches from 10 days to two weeks (or more), you have to re-evaluate your comeback strategy.

Is it okay to take a week off from half marathon training?

Research shows you shouldn’t be too worried about losing significant fitness if your break from running is less than two weeks. You’ll lose some conditioning in your aerobic system and muscles, but pre-inactivity fitness will return quickly.

What do you do if you miss a training run?

Obviously, you don’t want to skip training runs left and right (if that happens, it’s a sign that you should review your schedule and see how you can adjust), but missing one run will not invalidate your training. Stick to the plan as best you can, increase your miles slowly, and take your recovery seriously.

How often should you run a week to train for half marathon?

three times a week

Expect to spend 12 to 14 weeks training if you’ve never run a half-marathon and you’re currently running under 10 miles each week. Plan on running at least three times a week at first and at least four times a week as your training progresses.

How do I return to training after time off?

The Best Way to Return-to-Training Following Some Time Off

  1. Take some time. It’s OK to not run. …
  2. Routine first. Once it’s time to get back into it, your first order of priority is to establish your routine. …
  3. Build frequency, then single session volume. …
  4. Don’t Overthink Your Training.

How do I restart my marathon training?

If you’re off 1 week or less: Pick up your plan where you left off. If you’re off up to 10 days: Start running 70 percent of previous mileage. If you’re off 15 to 30 days: Start running 60 percent of previous mileage. If you’re off 30 days to 3 months: Start running 50 percent of previous mileage.

Can you lose running fitness in a week?

Science shows that all the time and effort you put into your running fitness isn’t lost in a day or even weeks. In short, it takes about TWO WEEKS of doing completely nothing for fitness to decrease by a statistically significant amount. Just as it takes time to build, it takes time to lose.

What happens to your body after running a half marathon?

Thankfully, injuries are uncommon in half marathon runners. But you might experience lower body issues, including shin splints, plantar fasciitis, or muscle pain to your calves, hamstrings, or quads. Muscle aches can be treated with rest and gentle stretching.

How many days should I rest after a half marathon?

As a general rule of thumb for the half-marathon distance, allow 1 to 3 days completely off (passive recovery) immediately after the race.

Can I train for a half marathon only running 3 days a week?

And with most half marathon training plans calling for at least four or as many as six days of running per week, it’s almost like you’re setting yourself up for failure if you have a demanding job, a family, or a social life. But you can train for a half marathon by running just three days a week.

Can you train for a half marathon only running twice a week?

Two to four days of regular runs.
If you’re running twice a week, go the full three to five, faster than half marathon pace. If you’re doing three or four days, some should be shorter and it’s okay to slow down on a few.

Should you run 13 miles before a half marathon?

Runners running their first half marathon with a time goal, should run at least 13-14 miles ahead of their half marathon. These runners will benefit from some speed work including fartleks, tempos, goal race pace, and progression workouts, notes Norris.

How many days before half marathon should I stop running?

Some runners prefer a two-week taper before a half marathon; others thrive on a 10-day taper after their last hard workout. Physiologically speaking, the full effects of a workout occur about 8-14 days later, depending on the type of workout.

When should you do your last long run before a half marathon?

Your longest distance should be about two weeks before your race. In the following week, taper your training to 60% of your peak mileage. Keeping workouts shorter but still maintaining quality will help keep your legs fresh. The weekend before your race should be your final long run, between 6 to 10 miles.