Half Marathon Taper
is about putting all the pieces together for your best race possible
Your’ve trained hard for your half marathon and are almost there. This week is a time to focus on race day and being absolutely psyched to make it happen!
Do not do anything new for race day—no new clothing and no new foods!
When you are just 7 days before the big race it is time to relax, reflect, and savor today through race day. You have worked hard for this. Now take some time to enjoy!
Tip #1 – Stick to what you have used during training – Suggestions from Coach Lauren Ganes
- The week leading up to the half marathon hydrate every day, eat healthy meals that include protein and carbohydrates (vegetables, fruits, sweet potatoes). Portions can be a bit smaller in ratio to less exercise. Get a little extra sleep if possible.
- If you haven’t already, check the event website to see how many Aid stations there will be. If you can’t tolerate their liquid electrolyte, bring your own. Some racers bring a small amount of their own water, in case they don’t want to stop at an aid station.
- Night before set out: hat, shirt with bib pinned on, job bra, shorts, sox, shoes, sunscreen, lip balm, fuel belt or fuel bottle, gels/electrolytes, gear bag for jacket that won’t be worn during race, directions to race
- Don’t worry if you can’t sleep, (it’s normal) adrenaline will take you through the race
- Visualize yourself along the course, and then crossing the finish line
- Wake up with plenty of time to arrive early and park or take the shuttle.
- Use the port-a-potty within 15 minutes of the start
- Stay at the front of your wave
- Don’t go out too fast, find your rhythm. Run the first half slower than the second half.
- Use enough gels or blocks to keep your energy strong—usually every 45 minutes.
- Make sure you power through to the finish line with your head up and a smile (not looking at your watch)
- After the race make sure to hydrate and get some protein. Having electrolytes after a race is a great idea to help recovery.
- Don’t forget to stretch