stretching runner

Returning To Speed Training After A Race: When is the best time?

After a race, many runners  rush to restart their traning and speed workouts. In this article we will show you when is the best time to do it.


Everybody knows that speed training  have many benefits for those who run.  Physiological, psychological, biomechanical and strategic.

How quickly you return to you speed workouts depends on the length of the race you’ve just completed, your experience, your fitness level, and the most important thing: how good is your recovery.

Returning to fast can increase the risk of overtraining and injuries.  That said, here are some general guidelines to consider when planning your return to speed workouts.

5 K

There are many reasons why it is advisable to run this distance.  Undoubtedly, the shorter recovery time, is one of its great benefits.

Being a short distance, it generates less damages on your body,  so after four/six days you should be able to resume your speed workouts.

10 K

The 10K run is a long-distance road running competition over a distance of 6.2 miles.

As one of the shortest common road distances, many 10K races attract high levels of public participation.

The popularity of 10K races lies in the fact that, for most adults, the 10K distance is long enough to represent a challenge but short enough to remain accessible for an untrained runner

We recommend that before returning to speed training, wait for at least 7-10 days.

After a week, you should be able to make your first speed workout,  which we recommend to be of shorter duration that you usually be accustomed (to about 80% would be prudent for the first time).


A half marathon is a road running event of 21.0975 kilometres (13.1094 mi) – half the distance of a marathon.

It is a challenging and hard distance, but does not require the same level of training that a marathon does. And the damage that creates  is also lower.

The gradual return to speed training  will be much more important than in shorter distances like the previous ones .We suggest not return speed  training in the first ten days after participating in the 21 km.

Our recommendation for most amateur riders, is making the first speed workout at 14 days of the race.

How Long Should Be the Long Runs to train for 13.1 Or 26.2 Miles Races?


If we say that the marathon is 42.195 kilometres (26.21875 miles, or 26 miles 385 yards) you will understand that this race is really hard for your body.

The first few days after running a marathon you will not wish to run at high speed.  However, after a week you will start feeling better, more loose and a false sense of being in good condition.

Allow your body to recover before performing an exercise in speed.

Our recommendation for marathoners, is to wait at least 20/25 days to return to their normal training gradually.

Finally, remember that every body is different and the exact number of days before returning to speed training will depend on factors such as your physical fitness, general health and experience in the distance.

The Ultimate Warm-Up Routine for Speed Work and Races