Training Between Half Marathons: How to Handle Races 6 Weeks Apart

I will be running a 1/2 marathon a few weeks from now and then have another one scheduled for 6 weeks later. What should my training plan look like? Can I just use an online type training plan and plug in that I only have 6 weeks before the race? My concern is that the generic, online version doesn't take into consideration the training that I have been doing for the last 12 weeks preparing for the first 1/2 marathon.
Neal

Answer by Dom:
Hi Neal,
thanks for your question about handling two half marathons with such a short gap between them.

You're spot on about those generic online plans — they're useless for your situation. Most programs assume you're starting fresh and will either tell you six weeks is too short or completely ignore your current fitness level from 12 weeks of training.

Good news though — running halves six weeks apart is absolutely doable, as long as you're not limping around for half a month after race one!

Here's the thing — you need a completely different approach than typical training plans:

1. Take a proper recovery week after your first race
2. Jump into race-specific training for your strongest 3.5 weeks
3. Execute a smart 1.5-week taper before race two
4. Plan your longer recovery period after the second race

1. Take a proper recovery week after your first race

When you cross that finish line, your body needs time to repair and adapt. With such a short gap in between it is tempting to ignore recovery. And many runners make the mistake of diving straight back into hard training, thinking they need to maintain fitness.

You don't.

Take the first 3 or so days completely off running. This is important. Walk, do some easy cycling if you're feeling restless, but resist the urge to test your legs with a "recovery jog."

If you absolutely must run in those first few days, limit yourself to gentle 30-minute jogs at an embarrassingly easy pace. But complete rest is fine. Take a break. You have earned it.

Use this week to focus on the basics that help recovery: sleep well, eat nutritiously, maybe get a massage if that's your thing. Your fitness won't disappear in seven days, but your body will thank you for the break.

Runners who ignore this advice often pay for it with sluggish legs or minor injuries that derail their second race preparation. Don't be that person.

2. Jump into race-specific training for your strongest 3.5 weeks

After your recovery week, you've got five weeks until race day two. Now, about that second race — this is where you flip the script on conventional training wisdom.

Instead of building base fitness, you're going straight into the sharp end of race preparation. Think of these 3.5 weeks as the final phase of a traditional half marathon program — the part where you dial in your race pace and fine-tune your speed.

Now, this is where knowing more about your existing plan would help. We more or less want to copy the last part of your previous plan. Maybe add a little bit more mileage or more intensity if the previous training period worked well for you.

Assuming a standard half marathon build, your long runs should hit 10+ miles at this point. Ideally you include parts of those long runs at goal pace. In my experience racing more halves than I care to remember, a 10 to 13 mile long run with either an extended part at goal pace (e.g. 4-6 miles) or intervals (4 x 2k) works well. This teaches your body to maintain that speed when you're already tired.

Tempo runs should play a big role in this part of your training given half marathon pace and tempo pace are pretty close together. A pretty helpful workout is 3 x 20 min at about goal pace or slightly slower with 3 minutes jog in between. They are a good confidence builder and a good tester of what a realistic goal pace might be like.

In addition to the quality work, just do your easy runs as you always do.

The key difference from a typical program is that you're skipping the gradual build-up. You've already done that work. Now you're maintaining fitness while sharpening your speed systems.

3. Execute a smart 1.5-week taper before race two

Your taper starts about 10-11 days before race day. This isn't the time to test your fitness or squeeze in one last hard workout.

Cut your long run to about 8 miles, and make it mostly easy with just a few minutes at race pace to keep the feeling fresh.

The key mistakes that I see people make time and time again in the taper period? First one is that some runners get nervous about losing fitness and try to maintain full volume. The second one is that people reduce the taper period to just easy runs. Both are mistakes.

In short: keep the intensity, cut the volume. Your legs need to feel springy and eager, not heavy and tired. In my experience, about 1.5 weeks gives you enough time to absorb your hardest training while arriving at the start line with fresh legs.

In that final week, do a few easy runs of 30-45 minutes, with one or two short goal pace sessions (e.g. 5 x 4 min intervals). Nothing more.

Your fitness is already there from 12 weeks of preparation plus your focused 3.5-week block. The taper is about unwrapping that fitness, not building more.

4. Plan your longer recovery period after the second race

This is where you need to think beyond the immediate challenge. After your second half marathon, resist the temptation to jump into another training cycle right away.

Take two full weeks very easy. This means gentle 30-40 minute runs, maybe some cross-training, but nothing structured or intense. Your body and mind need this break after essentially 18 weeks of focused half marathon preparation and racing.

After those two weeks, ease into a base-building phase with mostly easy running. You might spend 4-6 weeks doing nothing but comfortable runs, gradually building your weekly mileage back up.

Yes, you'll lose some of that sharp fitness you've built. But that's the point. You're resetting your system to come back stronger for your next goal.

Without this break, performances eventually plateau, injuries occur, or the joy in running simply disappears. The temporary fitness loss is worth avoiding those outcomes.

Use this recovery period to run different routes, maybe try some trail running if you normally stick to roads, or just enjoy running without constantly checking your watch.

For your next training cycle, consider building on the fitness you'll have gained from this double race challenge.

Best of luck with both races! The fact that you're thinking this strategically shows you're going to handle this well. Take that first recovery week seriously, train smart in the middle weeks, and trust your taper. You've got this.
Dom

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