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Frequently Asked Questions
on Half Marathons

How long should my recovery be after the half marathon?

How long after completing my first half marathon can I move up to the marathon?

How can I use the speed work I did for my half marathon to run a new PB for 10km?

How long should my recovery be after the half marathon?

Every runner recovers at different rates. This is largely dependent on training background and training volume. If you are a runner who has been running for less than three years, or you have not done a lot of training leading into the half marathon, then it would be best to allow for two weeks of recovery. This recovery period should initially involve some days off and light walking, swimming or cycling. This activity will enhance your recovery. Towards the end of this period you may start doing some very low intensity short jogs. It is very important to use your judgement, based on how you feel, to determine when to fully restart run training.

If the half marathon was a major goal that you worked towards, then it is generally a good rule to have two weeks off (may include some cross training) after the event to allow for both physical and mental recovery.

How long after completing my first half marathon can I move up to the marathon?

If you are using your half marathon as a stepping stone to the full marathon it will be very important to have a mental and physical break after the half marathon. So take two weeks off running and just complete some light aerobic cross training if you wish to do any training at all.

If you completed the half marathon quite comfortably and did your two-hour runs prior to the event, finishing in good shape, then the full marathon is an option. If these runs were a struggle then it may be worth getting another half marathon and the associated training under your belt before you look at the full marathon.

Assuming your goal is after the half marathon is to move up to the full distance, then a preparation period of 4-5 months would be required for those runners attempting their first marathon. A good general rule is that you will need to be capable of completing two hour long runs about three months out from your target marathon.

How can I use the speed work I did for my half marathon to run a new PB for 10km?

During the half marathon preparation you will have developed a good level of strength and endurance – both good characteristics when targeting a 10km. The advantage of half marathon training is that you will not have lost much speed in your preparation and therefore you should be in quite good condition for a 10km.

After the half marathon it will be important to allow adequate recovery (see above) before starting to touch up your speed for the 10km. If you recover quite quickly then it is feasible to compete in a 10km about 4-6 weeks after the half marathon with the aim of running a good time.

You will have the endurance so just continue to touch this up with weekly long runs of moderate duration. Your focus however should be on interval work and more specifically VO2 sessions to start getting you on track to maintaining a consistent speed throughout the 10km.


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