Half Marathon Recovery Week
Summary
Training for a half marathon takes a toll. You’re running long, holding steady efforts and often juggling volume with intensity. A recovery week gives your body and mind a chance to catch up, without losing fitness. In this post, you’ll learn how to structure a proper half marathon recovery week, what to reduce, what to keep and how to set up your next training block right.
What Is a Recovery Week?
A recovery week is a 5–7 day phase where you intentionally reduce training stress.
That means fewer miles, lower intensity and a deliberate focus on rest. You still run, but everything is lighter. It’s not a break.
It’s a step back to reset, recharge and build stronger. For half marathoners, recovery weeks are essential for absorbing tempo runs, long sessions and cumulative fatigue.
They keep your body strong and your training sustainable.
Why It Matters for Half Marathon Training
The half marathon sits in a unique training space. You’re training for endurance, but you also need to sustain tempo and threshold efforts. That balance creates physical and mental fatigue over time.
Without recovery weeks, many runners experience:
Plateaus in performance
Lingering muscle tightness
Lower motivation
Poor sleep or immune response
Higher injury risk
Recovery lets your body:
Adapt to past training
Rebuild muscles and hormones
Reset your nervous system
Mentally decompress
Done right, it doesn’t set you back, it propels you forward.
When to Schedule It
Plan a recovery week every 3 to 5 weeks depending on:
Your training intensity and mileage
How well you’re recovering between sessions
Age, stress levels, and lifestyle outside of running
You’ll also need one after:
A race
A test run or long simulation
A training block with big increases in mileage or tempo work
Listen for signs like persistent fatigue, poor sleep, sore muscles or a dip in motivation. Those are signals to pull back, not push through.
What to Reduce
Mileage:
Cut total weekly mileage by 30–50%. If you average 60 km/week, scale back to 30–40 km.
Intensity:
Skip all hard sessions. No intervals, threshold runs or race pace efforts. You can include short, relaxed strides if your legs feel good.
Long Run:
Shorten your long run by 30–40%. For example, a 100-minute long run might become 60–70 minutes at a relaxed pace.
What to Keep
Recovery is not about stopping altogether, it’s about running with intent and ease.
Keep:
4–5 short, easy runs
1–2 full rest days
Optional light strides midweek (4–6 x 15 seconds)
Mobility or low-load strength work
Light cross-training if it helps recovery
Stay consistent. Let your rhythm continue, just under less pressure.
Sample Half Marathon Recovery Week
Monday: Rest or 30-minute easy jog
Tuesday: 45-minute Zone 1 run
Wednesday: Rest or light walk/mobility work
Thursday: 40-minute jog + 4 relaxed strides
Friday: Rest
Saturday: 50-minute easy run
Sunday: 65–70-minute long run at easy pace
This format preserves movement and structure while reducing total load.
Mistakes to Avoid
Doing “just one more” tempo session
Even a short hard effort adds stress. Trust the recovery week, don’t test yourself.
Taking every day off
Total rest can leave you feeling sluggish. Easy running helps keep you loose and engaged.
Not reducing the long run
This is key. The long run carries the most load. Cutting it helps complete the recovery process.
Feeling guilty
Recovery isn’t lazy. It’s a deliberate phase that enables long-term performance.
How You Know It Worked
You should come out of your recovery week feeling:
Rested but ready
Refreshed mentally
More motivated to run
Sleeping better
Performing better in post-recovery workouts
If you still feel drained, consider extending the recovery or reviewing your training load, you might need more time or a gentler ramp-up.
FAQ: Recovery Week
How often should I plan a recovery week?
Every 3 to 5 weeks, depending on training intensity, volume and personal recovery.
Should I stop running completely?
No. Easy running helps maintain aerobic base and supports recovery.
Do I still need a recovery week if I’m not doing tempo runs?
Yes. Even easy mileage adds up. Your body still benefits from a step-back week.
Can I include strides or drills?
Yes — as long as they’re light and optional. Nothing should feel like a workout.
Is strength training okay during a recovery week?
Only if kept light. Avoid heavy lifts or anything that causes significant muscle fatigue.
Final Thoughts
You can’t keep building forever. Recovery weeks are where the work settles in, the fatigue clears out and the next level begins. Run easier. Sleep better. Come back sharper.
Are you ready to earn your next training block?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
