Half marathon training question?

Question

is 3 days too long of a break after your long run? ,16-20k runs? my training schedule said only one day break but i have taken 3 days off two weeks in a row after my weekly long runs, is this too long and will i end up backtracking what i gained? or is it okay?

im peaking right now in training, my race is in a month...

thanks.

Answer 1

You may be running your long runs too fast.  The long run should be at a slower pace than your medium distance runs during the week and REALLY slower than your speed work.  If you're running your 16-20k and the same pace as your 5-10k pace, you're setting yourself up for an injury.  If you have four more weekend before the race, I'd do 22k REALLY slow this week, then 15k; then 10k then 5k for those four long runs.  That taper should get you feeling really runnerish on race day.

Answer 2

Would recommend you try to swim [40-80 x 25m lengths] the day after your long run. Movement through water has a well-established therapeutic effect on tired muscles and joints. The next day you should be able to do some easy jogging mixed with some fast-striding bursts [not all-out sprints].

Would also recommend you later work to increase - slowly but steadily - the length of your long run to 30km. Also in the week before your race taper down your training to two days total rest before the race. Good luck

Answer 3

The most I go after a long run is 2 days off, but on the 3rd day I usually do an easy 4 miler or some cross training, something to get me loose.  But rest is the one of the more important aspects of training, so do what feels best for you and what keeps you peaking and fresh.  

Sounds like you're definitely ready, good luck.

Answer 4

I do mini-marathons as well, but im in the eighth grade and in good physical condition.. I only take a day off, but if you really need all three take them.  You do NOT want to pull anything or run in pain.  Good luck! =)