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I'm 44, been running for about 3 years and just run my first marathon in London 3 weeks ago - got round in 4:50 but had loads of problems with ITB in right knee which really hampered me and slowed me down. Been for a few runs since but legs really heavy and feeling listless. Will do more marathons but thinking a good challenge for this year will be to get my half PB under 1:40 (currently 1:46). Has anyone got any good advice on the following couple of things?
1. How long does it take to recover from a marathon? I read a month but was wondering if there is any optimal training I should be doing?
2. I've read a few bits about fartlek/intervals/hill intervals and was thinking I may need to be doing more of this to reduce my half PB. How does this type of training help?
Running became a bit of a chore training for the marathon, and want to mix it up to make it more interesting and reduce my half time.
Anyone got any tips for me?