That’s why we have created this blog in partnership with Rehab Co alongside our downloadable half-marathon training plan designed specifically for New Zealand runners. It includes weekly workouts, cross-training, and, importantly, dedicated recovery days to support long-term progress, not just race-day performance.
Before you download the plan, make sure you understand the recovery strategies that can make or break your training journey.
Why Recovery Matters in a Half-Marathon Training Plan for NZ Beginners
Recovery is often overlooked, especially by beginner runners eager to build mileage quickly. But recovery isn’t passive. It’s a performance tool. Integrating these strategies into your weekly routine can reduce your risk of injury, improve energy levels, and help you enjoy the journey.
Use this recovery blueprint to train smarter and stay consistent.
1. Sleep is your golden ticket
High-quality sleep is the foundation of recovery. Aim for around 8 hours per night, prioritising the hours before midnight to optimise deep, restorative rest. Set a regular bedtime and create a wind-down routine that supports restful sleep. Your muscles rebuild and your mind resets while you sleep.
2. Include recovery in your marathon training plan
Make sure your training plan includes scheduled rest days. They’re just as important as your long runs. Aim for at least two rest days per week, ideally placing one after your longest session to give your legs time to recover. Plan rest around your lifestyle to maintain consistency and avoid burnout.
Need a plan that includes recovery from the start?
Download our beginner-friendly half-marathon training plan made for NZ runners.
3. Respect your rest days
Real recovery means letting go of guilt and embracing stillness. Light walking and stretching are helpful, but full rest (on the couch or with friends) is just as valuable. Let your body recharge completely.
4. Fuel to energise, eat to perform
Nutrition can be just as crucial as the kilometres you clock on your legs. Food is energy and the energy in the tank is fueling you for your long runs. Eat quality carbohydrates before your runs and quick-acting carbs during long sessions. Replenish with protein post-run to support muscle repair. A balanced approach to marathon nutrition can have a bigger impact than you think, especially on those long Sunday runs.
5. Hydration is your hidden fuel
Make your drink bottle your best friend. Aim for 3 to 5 litres of water daily. Staying hydrated improves performance, long-term endurance, mental clarity, and energy. Make hydration a habit — before, during, and after your runs (and just as much on rest days).
6. Add active recovery to your routine
Plan time after each run to cool down, walk for a few minutes and finish with light stretching. This helps reduce muscle tightness and stiffness. Make space in your schedule for these cooldowns, they're short but powerful.
7. Mobilise those muscles
Our muscles love to move and whether you are in an active job or sitting at a desk for 8 hours per day, stretching is vital for your training. Stretching keeps your body moving well. It doesn’t need to be formal, stretch while watching TV or follow a quick mobility video. Small, consistent stretching habits lead to long-term results.
8. Know the signs of fatigue
Feeling flat after long runs is normal, but persistent fatigue isn't. Watch for signs like difficulty focusing, ongoing soreness, irritability, or loss of interest in training. These are your cues to rest more or adjust your training intensity.
9. Cold and heat therapy
If you have the means, occasional saunas or ice therapy can help. Try one sauna per week (20 to 30 minutes) and ice baths once a week to assist with muscle soreness and recovery. Avoid ice baths immediately after running and plan them for days off or at the beginning of your day. But remember, cold and heath therapy make up for less than 10% of your recovery needs, they're no substitute for rest, and smart nutrition.
Your Recovery Is Part of the Plan
A well-rounded half-marathon training plan for beginners isn’t just about logging kilometres. It’s about balancing effort with recovery so you can train consistently, stay healthy, and arrive at the start line ready.
Before you dive in, make sure your plan has your future self in mind.
Download your beginner half-marathon plan now > and start training with purpose, recovery included.
Read more on the blog to prepare for your race:
- Prepping for your marathon: One week to go >
- How to effectively taper off marathon training >
- Ten tips for race day >
Visit our Marathon Hub for more information or shop our event top picks to find your marathon shoes.