The Week Before Your Marathon or Half Marathon: Ultimate Taper Guide

The Week Before Your Marathon or Half Marathon: Ultimate Taper Guide

The final week before your marathon or half marathon is crucial—it’s when smart decisions make the difference between a strong finish and hitting the wall. This is taper time, where you reduce mileage, optimize nutrition, and mentally prepare for race day.

But what exactly should you do (and avoid) in those last 7 days? In this guide, we’ll cover:
✔ The science behind tapering
✔ Day-by-day breakdown of the final week
✔ Nutrition & hydration strategies
✔ Common mistakes to avoid
✔ Mental prep tips

Whether you’re running your first race or aiming for a PR, this plan will help you arrive at the start line fresh, fueled, and ready to crush it!

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What is Tapering & Why is it Important?

Tapering is the gradual reduction in training volume before a race to allow your body to:
✅ Repair muscle damage from training
✅ Replenish glycogen stores (energy reserves)
✅ Reduce fatigue while maintaining fitness
✅ Boost immune function (overtraining weakens immunity)

Studies show that a proper taper can improve performance by 3-5%—that’s 5-10 minutes in a marathon!

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7-Day Marathon & Half Marathon Taper Plan

7 Days Before Race Day

• Run: 6-8 miles easy (marathon) / 4-5 miles (half)
• Focus: Light strides to keep legs sharp
• Nutrition: Start carb-loading slightly (increase to 60-70% carbs)
• Hydration: Drink half your weight (oz) in water daily (e.g., 150 lbs = 75 oz)

6 Days Before Race Day

• Run: 5-6 miles with 4×30 sec pick-ups (marathon) / 3-4 miles (half)
• Stretch/Yoga: 15-20 min to prevent stiffness
• Avoid: Heavy strength training or new foods

5 Days Before Race Day

• Run: 4-5 miles easy
• Sleep: Aim for 7-9 hours (sleep debt hurts performance)
• Mental Prep: Visualize your race plan

4 Days Before Race Day

• Run: 3-4 miles + 6x100m strides
• Nutrition: Peak carb-loading begins (8-10g carbs per kg body weight)
• Example Meals: Pasta, rice, potatoes, oatmeal

3 Days Before Race Day

• Run: 3 miles very easy
• Hydration: Add electrolytes (Nuun, LMNT) to avoid hyponatremia
• Gear Check: Test race shoes & outfit

2 Days Before Race Day

• Run: 2-3 miles shakeout
• Meals: Low-fiber foods to avoid GI issues
• Pack: Bib, gels, body glide, throwaway layers

1 Day Before Race Day

• Activity: 20-min walk or 2-mile jog
• Dinner: Early, carb-heavy (e.g., white pasta + lean protein)
• Sleep: No pressure (rest the night before is overrated)

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People Also Ask (FAQs)

1. Should you run the week before a half marathon?

Yes! But reduce mileage by 50-70%—keep legs fresh without losing fitness.

2. What is the week before a marathon called?

The taper week, where runners cut volume to recover while maintaining fitness.

3. What is the 80% rule in running?

The 80/20 rule means 80% of runs should be easy, 20% hard. Apply this in training, not tapering!

4. What should I do 7 days before a half marathon?

• Run easy miles
• Start carb-loading
• Test gear
• Prioritize sleep

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5 Key Taper Week Mistakes to Avoid

❌ Running too much – Trust your training; no last-minute workouts!
❌ Eating junk food – Stick to familiar, carb-rich meals.
❌ Ignoring hydration – Sip water + electrolytes steadily.
❌ Trying new gear – Race day isn’t the time for untested shoes!
❌ Overthinking – Stress raises cortisol; stay relaxed.

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Race Week Nutrition Plan

Days Before	Carbs (g/kg body weight)	Food Examples
7-4 days	5-7g	Oats, sweet potatoes, quinoa
3-1 days	8-10g	White rice, pasta, bananas
Race Morning	1-2g (2-3 hrs before)	Bagel + peanut butter

Pro Tip: Avoid high-fiber foods 1-2 days pre-race to prevent mid-run bathroom stops!

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Mental Preparation Tips

• Visualize success – Picture crossing the finish strong.
• Write your race plan – Pace targets, fueling spots.
• Repeat a mantra – E.g., “Strong and steady.”
• Accept nerves – Pre-race jitters are normal!

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Final Checklist: Night Before the Race

✔ Charge watch & phone
✔ Pin bib to outfit
✔ Set 2 alarms
✔ Prep breakfast (e.g., oatmeal + banana)
✔ Layout gear (shoes, socks, GPS, nutrition)

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Final Thoughts

The week before your marathon or half marathon isn’t about fitness—it’s about optimizing readiness. Follow this taper plan, trust your training, and you’ll step to the start line in peak condition.

Now go out there and crush your race! 🚀