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 just hold you back or slow you down, it actually propels you forward with momentum and purpose.
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% to allow for proper recovery. For example, if you average around 60 km per week, consider scaling back your distance to somewhere between 30 and 40 km. This reduction helps prevent overtraining and supports your body's adaptation.
Intensity:
Skip all hard sessions for now. Avoid intervals, threshold runs or any race pace efforts during this period. However, you can include a few short, relaxed strides if your legs feel good and comfortable.
Long Run:
Shorten your long run by about 30–40% to allow your body adequate recovery. For example, if you usually run for 100 minutes, reduce that to around 60–70 minutes and maintain a relaxed, easy pace during this shorter session.
What to Keep
Recovery is not about stopping altogether, it’s about running with purpose, intent and a sense of ease that allows your body to heal and rejuvenate effectively.
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 with your efforts. Let your rhythm flow steadily, maintaining momentum while operating under less pressure than usual.
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, intense effort places additional stress on your body. It's important to trust the recovery week fully and resist the urge to test yourself prematurely. Allow your body the necessary time to heal and rebuild.
Taking every day off
Total rest can often leave you feeling sluggish and less energised. Incorporating easy running into your routine helps keep your muscles loose, your mind engaged and maintains a sense of momentum in your training.
Not reducing the long run
This is key to your overall training success. The long run carries the most physical and mental load in your routine. Cutting it moderately helps facilitate and complete the recovery process more effectively.
Feeling guilty
Recovery isn’t lazy or unproductive. It’s a deliberate and essential phase that allows the body and mind to repair, recharge and ultimately enables sustained 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.
FURTHER READING: RECOVERY THAT BUILDS PERFORMANCE
Running: Running Recovery Weeks
Running: Why Recovery Runs Matter
Running: What Is Overtraining?
Running: Running Zones 1–5 Explained
Running: What Is Recovery?
Running: Active vs Passive Recovery
Final Thoughts
You can’t keep building your training load forever without giving your body a proper break. Recovery weeks are essential because they allow the work you’ve done to truly settle in, helping your fatigue to clear out and setting the stage for the next level of improvement. During these weeks, focus on running easier, sleeping better and allowing yourself to come back stronger and sharper than before.
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.
