Since we’re getting into the spring racing season I thought sharing this post again would be helpful. Racing frequently can take a toll on your body and if you’re looking to run races close together it’s important to know what to do in between. Here’s my experience racing two half marathons (both all out and going for a PR) two weeks apart.
Moments after I registered for the All Women and One Lucky Guy Half Marathon I googled “running two half marathons two weeks apart” and found very little help in the results that surfaced. Most of the advice talked about running the first half marathon slow and then really “racing” the second half marathon two weeks later or the scenario talked about three weeks between half marathons instead of two. My circumstance was a little different: days before registering for my second half marathon I had raced (and raced hard…or bonked hard, I should say) the CHaD Half Marathon on October 20th. I had not planned to run another race after CHaD, but here I was wanting another chance. So I signed up for the All Women and One Lucky Guy Half Marathon in Newburyport, MA on November 3rd. My goal was to race that 13.1 just as hard as I’d raced CHaD, only smarter [I succeeded in running a smarter race, you can read about that HERE.]
I read a few articles and developed a plan loosely based on one particular article you can read HERE. The plan was specific to running two half marathons, three weeks apart, but I was able to adapt it to what I thought I needed. More important than the running plan however was my recovery plan. A the end of the CHaD Half I felt wasted. I had completely and totally spent everything I had finishing that race. And my quads were sore, ridiculously sore. My husband (a plumber by day, but in his past life was a personal trainer and still has his CPT, CSCS certification…those letters means he knows his stuff) attributed the soreness to my fueling issues the night before the race. I just didn’t eat enough and I paid for it on race day and for four days after the race: I was seriously sore and constantly hungry. Here is what my two weeks looked like:
Recovery: A general rule of thumb is that you need one day of recovery for every mile you have run. So I was banking on the fact that my legs wouldn’t feel recovered until the Saturday November 2nd, the day before my second half marathon. This mentality allowed me to really let myself rest and not push on my runs. It can be tempting to want to prove that you can still run fast right after you have raced, especially when your legs are tired and the paces that you’re running feel ridiculously slow. Allow your body to recovery. Every run should be easy. Let your body dictate the pace and don’t force yourself into running pick-ups or strides if your body isn’t ready. Don’t over-do the cross-training either. The first week I rode the bike and ran back to back, I wouldn’t do that again. Walking is enough of active recovery I didn’t need to ride the bike, if anything it just prolonged recovery.
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Nutrition: For most of the week I focused refueling with carbohydrates and proteins. After each run I drank a protein shake. I wanted to supply my body with a little extra protein to help repair some of the damage from the race. Normally I have a single egg on peanut butter toast after most of my morning runs, but a scoop of protein powder in a smoothie provided three times as much protein as my normal post run meal. I tried to make sure my carbohydrates were a complex and beneficial. I also upped my vitamin C intake in the form of red peppers and kale to help give my immune system a boost. During the second week I made sure to snack on carbohydrates and ate a good solid meal the night before the race.
Running: I decided to run two, 20-25 minute runs the first week of recovery and two 30-35 minute runs the second week of recovery. I didn’t want to over do it, but I also didn’t want to do nothing. There was definitely some doubt that settled in during those two weeks. Considering that I had just come off a taper, I hadn’t really run very hard in almost three weeks. Four runs didn’t “feel like” it would be enough. But it was. It was the perfect balance of shaking out my legs from the CHaD Half and keeping them fresh and ready for the all Women Half.
Sunday: CHaD Half Marathon 1:41:26
WEEK ONE:
- Monday: Compete Rest. Foam Rolling. Wore compression pants all day.
- Tuesday: Complete Rest. Foam Rolling.
- Wednesday: Complete Rest. [Monday thru Wednesday my quads were still ridiculously sore. Going down stairs was amusing.]
- Thursday: Long Walk.
- Friday: Easy run. 2.06 miles in 18:29 (8:57 pace) This run felt a tough. My legs felt tired and sluggish. Foam Roll.
- Saturday: Active Rest. Rode recumbent bike and did core and upper body workout.
- Sunday: Easy run. 3.01 miles in 27:03 (9:00 pace) Legs still feel tired. Foam Roll.
- I also saw my massage therapist on Tuesday and my Chiropractor on Thursday.
WEEK TWO:
- Monday: Yoga DVD. Foam Rolling.
- Tuesday: Easy Run. 3.69 miles in 31:21 (8:29 pace) Felt a bit more recovered, still a little sluggish.
- Wednesday: Complete Rest. Foam Rolling.
- Thursday: Easy Run. 4.01 miles in 33:41 (8:23 pace) and 6 strides Legs felt fresh and fully recovered.
- Friday: Complete Rest
- Saturday: Easy Run. 2.5 miles in ~19 minutes Felt good, wanted to keep running but cut it off at 2.5
Sunday: All Women and One Lucky Guy Half Marathon 1:39:56
Racing the All Women and One Lucky Guy Half Marathon two weeks after running the CHaD Half Marathon. I’m not gonna lie. I kinda love this photo.
I think part of the reason I was successfully able to PR a second marathon in two weeks was due to the fact that I followed a pretty strict recovery plan and didn’t over-do it. I also think I had a much better mentality going into my second race, my goals weren’t outcome-based, I was racing in the moment. I think also that seeing my massage therapist and chiropractor was helpful and facilitated a quicker recovery.
What is interesting to me is that I’ve felt remarkably different after the half marathon last Sunday compared with how I felt after CHaD. I’ve run three times since then and I have had no where near the soreness or fatigue that I felt after the CHaD Half Marathon. I think that has everything to do with nutrition leading unto, during and immediately after the race. I got it right the second time.
Right now I’m taking each run easy. Just letting my body recover. In fact the entire month of November and into December will be nothing but easy runs: no speed work, no tempos. I’ve raced pretty hard all summer and it’s time for a little break:)
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Have you ever raced two marathons close together?
-Sarah
Sarah is a certified running coach with the RRCA and USATF. She and her husband Mark Canney, CPT CSCS collaborate in coaching clients of all ages and abilities to help them reach their running goals. You can learn more about their coaching services HERE.
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I’m not gonna lie, I LOVE that photo of you too… You look so focused, determined, and strong and beautiful! Great post, Sarah. Now others who want to run two half marathons 2 weeks apart will have a guide
I’m so glad that your second half was a success, and you deserve this rest time. You have had an amazing racing season!!!
Aww thanks!
YAY PR!!! Amazing time girlie!! Way to go! You look super strong in that pic!
Thanks lady! I’m pretty happy to finish the season with a PR, even if it isn’t the time I was hoping for:)
lovelaughrunner says
That pic is fantastic! And congrats on a PR!
Thanks so much, pretty pleased with a PR that puts me in the 1:30’s even if it was only by 4 seconds!
Thanks for sharing this! I just signed up for a half April 27 and was then invited to run another May 10th with some friends (both courses I’ve ALWAYS wanted to do). I’m totally going to follow your recovery plan (I’m pretty quick to recover when I add in yoga) and focus on PR’ing the second with my friends (it’s a team) and use the first as prep. Your post gave me confidence to say screw it to the nay-sayers. I love to run, so why not?!
I totally agree! With the right recovery it is totally possible and the more I looked into it the more I found that people ran better in their second one. I will say those last three miles of the second half marathon were a total drag out knock down fight. I was wiped out and really spent from racing them both so hard I was ready to be done. Good luck!!
Good job!! You are amazing! I am doing 2 half marathons and they are 3 weeks apart. How would you train for that?
Great PR and photo! I ran two half marathons three weeks apart with other races during my crazy spring this past year and you’re right-there isn’t much information out there! Glad you are pointing out to people that recovery is important and just because you aren’t running as much doesn’t mean you are getting slower
Thanks Lauren, I’m glad it was helpful:)
Jessica says
Thank you so much for posting your plan! Followed it and PR’ed in my half this weekend!
Woohoo! Well done the trick is balancing recovery withe the doubt that you’re not doing enough. Sounds like you did it!
Eric says
*Thank you* for this article! My wife completed her first (and only) half in June, inspiring me to give it a go. I have fallen head over heals in love with running. I, too, am scheduled for a pair of half marathons two weeks apart, and have looked for advice from others who have “been there, done that.” Again, from the bottom of my heart (and legs), thank you!
Glad that you found this helpful. I think the biggest thing is to not let doubt make you do too much. You want to take it easy.
JB says
I finished a half yesterday that was supposed to be a training run, but once I got going I couldn’t resist pushing it to a PR. Since I’m pretty sore, I’m going to change my scheduled taper and use your plan leading up to my goal race 14 days from now. Thanks for the insights!
glad you found it helpful! I felt lost when I was going to do it, which is why I wrote the article:) So glad that you were able to glean some helpful info.
Laurie says
I’ve been running just over 4 years, am 61 years old, and ran my 5th 1/2 marathon last week. It was the most rugged of all: 7 miles climbing 1,000 feet and then 6 miles descending. I hated my time but loved the run until the last few miles, when I typically tend to lose my mental edge. Nonetheless, I plan to run a 2nd 1/2 next week (2 weeks apart), which is why I Googled to find information on how to do it. I’m really glad I found your blog and will incorporate your suggestions for this week. I would love some very specific food suggestions because I’m still trying to learn how to eat properly to help me get through the final 2 miles. Any other suggestions would also be very much appreciated. Thank you!
natalie says
Thanks for this article. I signed up for a half marathon Oct 26 - done - yay!! And thought I want to squeeze in one more on Nov 8 before the snow flies .
Eric says
For what it’s worth, you’ll do great. Just ran a half on Sunday, 13 days after the previous. Just make sure to carbo load well in advance and follow Sarah’s advice - it works! Good luck!
Eric says
Hello again, Sarah. I left a comment back I Sep, but had to write a follow up. Your advice is wonderful, and absolutely worked for me - twice over! I ran my first half (ever) Sep 21, ran a second exactly three weeks later on Oct 12, and ran one more 13 days later, this last Saturday, Oct 25. Thanks again for helping us newbies out!
StevenT says
you mentioned you were sore from the first race because of fueling issues, what fueling strategy did you take second time around?
More carbs in the days leading up to race. Focused on hydrating amd getting protien to rebuild sore/damaged muscles.
Tina says
I know this is an old thread but I will ask and see if I get a reply :)…What are your thoughts on running a half then another half 7 days later?
Eric says
My two cents worth: you’re asking for injury. Having run two halves 13 days apart, I personally wouldn’t dare do two one week apart. Whatever you decide to do, best to you in your runs!
It depends on the intensity with which you’re running/racing and what kind of mileage base you have built up. If you’ve been routinely running multiple 10 to 15+mile runs per week during your training (so we’re talking weekly mileage of 45-50 plus) and plan to take one run race easy then I don’t think it’s a big deal. But if you’ve been running minimal mileage and have not run two longer runs of 13+miles in a 7 day period then no I wouldn’t do it. And you cannot expect to PR in both, in my opinion. One of the races needs to be an easy paced or long run paced run. Or they both should be. Really depends on the context of your training and your goals. Are these training runs leading to a marathon? Or are you planning on racing them? Hope that helps:)
Shannon says
My husband and I are running two half marathons a week apart this upcoming January. It was a scheduling thing. Any recommendations on how we should train and prepare in order to successfully do that? We aren’t fast runners to start with and won’t be looking to break the land speed record. We do want to have healthy runs. Thank you!
I think the best thing is to have a solid base. Not sure what your weekly mileage looks like right now but the best advice I can give without seeing your exact training plan is to have solid weekly mileage with long runs that take you to your race distance or beyond. Keep things easy in those two weeks between your races.
jackieoutrunning says
Great post and great advice. And I see why you love that photo, it is kind of awesome!
I’m starting 2 halfs in 2 weeks next weekend so this is really helpful!! While my “all out” is much slower right now, it’s still going to be a good resource because I’m not always the best in letting myself recover. Thanks Sarah!
Glad you thought it was helpful! Letting yourself Recover is definitely the way to go!
Kyle Jeffrey Kranz says
You probably even benefited from the first race during the second one, because you allowed your body the opportunity to adapt. Well done!
Thanks! I think so. Two weeks was just enough time.
Caitlin says
So happy to find this post! I ran the Seattle Rock N Roll half last weekend and will be running the Pacific Crest Half Marathon next weekend, two weeks apart. There is very little information on this turn around and really appreciated your input!
Glad it was helpful! Good luck with your next race:)
Marissa Coolman says
Thanks for the info! As a recently retired college basketball player, I turned to running as something to keep me in shape after graduation. I used to DESPISE running, but quickly fell in love and signed up for my first half marathon (Sept 27..week and a half out!). I then found another one on October 11 (two weeks apart) and signed up for that, not really knowing what I was getting myself into. I hope the first one goes well and I plan to follow your recovery tips and plan. I appreciate it!
Good luck!! I used to hate running to and basketball was my first love!