About This Program

This plan is best for Half Marathoners to start 5-7 days after their Half Marathon.

You did it!!! Way to go! Let’s ease back into it! This time is VERY important to minimize your risk of injury, absorb your race gains and slowly reverse your taper.

This plan provides a relaxed feel with easy effort runs and an emphasis on strength training to guide runners during their recovery period. Runners will be guided through four to five days a week of running (on road and soft surfaces), walking for recovery. Mobility and strength training will also be incorporated.

Progress from a long run of 4-6 mi back to 6-8 over the next 4 weeks.

6.4-9.6 to 9.6 to 12.8 km

Reflect on your half marathon experience.

Gradually increase your weekly mileage.

Incorporate weight training and mobility to prevent injury.

Facilitate recovery with planned rest days.

Absorb the gains from race day.