How to Taper for a Half Marathon Without Losing Your Edge

You’re just a couple of weeks out from race day. You’ve logged the miles, hit your long runs, and maybe even surprised yourself with how strong you’re feeling.

But now comes one of the most misunderstood yet critical parts of half marathon training: the taper.

This short phase, typically lasting one to three weeks before your race, involves scaling back your training to allow your body to rest, repair, and recharge.

Think of it as the final piece of the performance puzzle without it, you risk arriving at the starting line overtrained, under-recovered, or mentally burnt out.

Let’s break down exactly how (and why) to taper properly so you can show up on race day fresh, fit, and ready to fly.

Why Tapering Works: The Science Behind the Slowdown

1. Time to Heal Those Muscles

After weeks of consistent running, your muscles need time to rebuild stronger.

Tapering eases up the physical load, reducing your risk of injury and letting your body repair the microtears caused by training.

2. Restore Glycogen Reserves

Your body relies on glycogen stored carbohydrates for long-distance running.

During heavy training, those stores can get depleted.

Tapering, along with proper nutrition, allows your body to refill the tank so you’ve got the fuel to power through 21.1K.

3. Reduce Accumulated Fatigue

Back-to-back training sessions, especially long runs and speed workouts, lead to cumulative fatigue.

Cutting back allows this fatigue to fade, so you hit race day feeling energized, not exhausted.

4. Sharpen Your Mental Game

Less time running means more time to mentally prep. Visualize the race, plan your strategy, and dial in your mindset.

Tapering gives you space to focus on confidence, not just kilometers.

When to Start Tapering

Tapering usually kicks in 1–3 weeks before your race.

The ideal length depends on your experience, training load, and how your body’s feeling.

• New to half marathons? Aim for a full two-week taper.
• Feeling extra worn down or under stress? Consider stretching it to three weeks.
• More experienced? You may only need 10–14 days of reduced training.

How to Taper Without Losing Fitness

1. Cut Back Mileage, Not Effort

Your weekly mileage should drop by about 30–40% in the first week of tapering, and by 50–60% in the final week.

But don’t just go for easy jogs maintain intensity with shorter tempo runs or light interval work.

Important tip for first-timers: Schedule your last longest run no later than two weeks before race day.

2. Ease Off the Speed Work

You don’t have to cut speed work entirely in the early days of the taper, but reduce the volume.

By 7–10 days out, avoid structured intervals or tempo efforts altogether to give your legs more rest.

3. Dial Back (or Skip) Cross-Training

Activities like swimming, cycling, and especially strength training should be scaled back or paused.

Heavy lifts and intense cross-training can add unnecessary strain. Stop strength work about 7–10 days before your race.

4. Prioritize Recovery Work

Use the extra time to do all the little things that support recovery: foam rolling, light stretching, massages, or even a bit of yoga.

Don’t underestimate how effective rest-based practices can be for priming your body.

5. Fuel and Sleep Like a Pro

Clean up your nutrition and prioritize sleep. Think: balanced meals rich in complex carbs, lean protein, and healthy fats.

Get consistent, quality sleep to help your body rebuild and replenish.

6. Train Your Brain Too

Use the downtime to sharpen your mental tools. Practice breathing techniques, visualize your race plan, and reinforce positive self-talk.

Mental toughness plays a huge role in finishing strong, especially in the final miles.

7. Prep Your Race Day Strategy

Use this time to finalize logistics. Study the course map, plan your race-day gear, review fueling and hydration, and figure out your pacing strategy.

Eliminate last-minute stress by having everything planned in advance.

Tapering Mistakes to Avoid

Even the best training plans can go sideways during taper week if you’re not careful. Watch out for these common errors:

Over-Tapering

Cutting too much too soon can lead to feeling sluggish and losing sharpness. Keep some intensity to avoid “detraining.”

Ignoring Nutrition

Now’s not the time to slack on your diet. You still need high-quality fuel to support recovery and build your glycogen stores.

Freaking Out Mentally

Tapering can make runners feel like they’re “losing fitness.” Trust your training and know that less running doesn’t mean worse results.

Making Last-Minute Changes

Now’s not the time to add a new workout, try a new shoe, or change your pacing strategy. Stick to what you’ve trained for.

Skipping Rest

Tapering is about giving your body the rest it needs. Resist the urge to cram in extra runs. Embrace downtime it’s a performance enhancer.

Final Thoughts

Tapering isn’t slacking off it’s strategic. It’s how you absorb the training, rebuild stronger, and show up with the energy, strength, and confidence to crush your half marathon.

By maintaining intensity, reducing volume, supporting recovery, and mentally prepping, you’ll be ready to perform at your best when the gun goes off.

Stick to your plan, trust the process, and enjoy the journey to race day.