I've really enjoyed the NRC HM plan, and looking forward to my race this Sunday, 3rd March.
My question is - what do you do after the race is over? CB kinda leaves us high and dry... presumably there should be some sort of recovery run a day or two after?
I was thinking maybe 3 KM on Tuesday, and again on Thursday? With some walking on the other days?
What do you do? Any other suggestions?
Good luck for your HM this Sunday, I hope you enjoy it, most runners after a long run take a few days off running to recover although a short gentle run the next day is good.
Thank you, I was thinking along the same lines, so I don't seize up!
I just do whatever I feel like, when I like. Henerally I love that feeling of freedom at the end of a plan. Obviously nothing crazy, but I always want to get back out there for a gentle, totally free run 😊
Same! There’s nothing like the feeling of doing a run because you want to instead of because the plan says you have to!!
I've done the plan twice, and started almost a year ago. I'm not sure what I'd do without CB to keep me on the straight and narrow! As I said to Linda, I think I shall miss the structure of the plan, and will probably do it again from the beginning!!
I think I shall miss the structure of the plan, and will probably do it again from the beginning!!
Some plans do specify what to do the week afterwards but I’ve never followed one of those and most plans just end with HM day.
I always take three days off running completely to give my muscles a complete nice rest and then return with a few gentle 5Ks. It works for me.
I’ve read that we shouldn’t do any hard runs (long or fast) for a day for every mile we ran, so for a HM that would be nice easy running for thirteen days. I do enjoy that period, no pressure and lovely running.
Enjoy it all CG. You’ll do what your body tells you to.
Thank you IP. I'm not very good at not running, so I'll probably just do a few shorter ones, and maybe walk more.
In those three days of no running I do stretches and move around a lot. Keep the blood moving.
I would usually try to walk around and stretch and not stay still for a bit afterwards. Some would do a small jog afterwards, but I'm normally aching too much afterwards to do that 🤣. I would normally try and do a 3k/20 min recovery run the day after with an emphasis on going as slow and as comfortable as possible.
Best of luck!
Thank you. I was thinking along the same lines...I'm not very good at staying still anyway!
You might feel that you need a trot round the day afterwards. If not just keep moving at home. Do some yoga or go for a walk perhaps. How you feel will determine what you do.
You can do any of the guided runs without downloading a plan 😀👍🏃♀️
As suggested by the others, give yourself a couple of days off afterwards, but do keep active so your legs don't seize up. You want to do something with easy movement like walking.
I don't think the distance of the first run afterwards matters as much as keeping the effort involved low. A half hour bimbling run would probably be ideal.
Hi CG, I’m the same as the others. I treat myself to a few days of doing very little (whilst basking in the glory!), then do some totally pressure free short runs.
I'm hopping back on the NRC plan in a couple of weeks as I need structure. My HM isn’t until October, but I’m going to do every run of the plan each week, spread out over loads of weeks!
Hope yours goes well. I’d just go with what you feel you need afterwards. Maybe nothing, maybe something - but your body will tell you. 😀
I agree about structure. I started the NRC HM plan last March, like you doing every run but spread over a bit more time. I wanted to see if I was up for the distance before I signed up, so gave myself lots of time. I've been through it now twice, and thoroughly enjoyed it. I can't see any reason not to do it all over again!
you've all reminded me I need to check out the training plan again, I have a HM coming up in April, although have been doing a lot of varied training runs, so hopefully will be ok.
Good luck for your HM race this Sunday 🥳🎊
I’m also training for a half marathon (first one) and was only saying to my friend ‘what do we do once we’ve finished?’
I don’t want the miles in my legs to just drop off but I’m not sure I want to keep training for that distance as it takes over enjoying shorter runs.
There are longer distances available. I got up to 26.22km before I had to cut back. I also did a half marathon as a long run every month for just over a year. None of them were races.
I enjoy doing a longer run every now and then.
So did you do short runs the rest of the month and just do one long one? I’d be scared my body would go into shock if it’s not used to doing it on a regular basis.
I feel like I need to book another half but in a few months time.
During the rest of the month I did a mixture of runs: 2 miles (3.2km), 5km, 10km and a few distances in between.
One mad month I did two consecutive Sunday HMs.
I've only ever done one paid-for race with medal and goodie bag at the end: a 10km that a group from work persuaded us to sign up for. Thirteen people from work originally signed up for it, it was postponed a couple of times due to lockdowns being extended, then it went ahead in October 2021, and only four of that original thirteen showed up on the day.
wow, thats pretty impressive!!
I will almost certainly do the NRC plan again, there are plenty of shorter runs on there, actually only a few over 10K. I guess it depends on what distance suits you.
Go you for Sunday!!! A very short, very gentle, jogette the next day can help things along... ease any tightness.. x
Not an expert at all as only done one official HM but have done lots of other long runs and hill training runs, and i just go with the flow and see how I feel. Ive usually rested for the day afterwards and then had a gentle run a couple of days later.
See how you feel would be my advice. Enjoy your race!! 😀
hm
HM training plan advice please !! 
Do you fuel for a HM? 
Bournemouth HM - Race Report