How to taper for a half marathon How to taper for a half marathon (2024)

FAQs

How to taper for a half marathon How to taper for a half marathon? ›

Your mileage should be about half of your highest weekly mileage. So if the most you ran during a week of training was 36 miles, you'd run a total of 18 miles throughout this week. The third week of your taper concludes the day before the race.

How to Do a Half Marathon Taper. Reduce your volume incrementally each week of this taper period. For example, you could reduce volume by 40% two weeks out and 60% one week before the event. Add shorter runs to your routine but maintain your racing pace for at least half of the run.

A solid half marathon training plan should have these four things: cross-training days, a long run that's at least 10 miles, a rest day following your long run, and a taper.

Keep the long runs coming until 14 days before the race. Don't do anything new that might need a lot of recovery time. These final few weeks are a key time for sleep, rest, recovery, and stress management. By taking extra steps to rest and sleep well, you will feel stronger and fresher for the race.

More specifically, when it comes to what to eat the night before a marathon, broader dinner suggestions include: Carbs such as rice, pasta, potatoes, or quinoa. Lean protein like chicken, white fish, or tofu.

A good rule of thumb is to have a meal rich in complex carbohydrates approx. 3–4 hours before half marathon training. You can then eat a smaller 200-300 calorie meal such as a wholemeal bagel or oatcakes with banana 1–2 hours before running.

That said, many training plans only have you run 16 km (about 10 miles) before your half marathon. Believe it or not, that's enough to get you to the finish line! For higher mileage runners who have a high training frequency, your longest run will likely be between 16 and 20 km, or 10 and 12.4 miles respectively.

You Don't Have to Run 13.1 Miles in Training

But this isn't necessarily true. To be physically prepared for the race, you can participate in long runs totaling 13 miles or more, but you don't have to. If you can run or run/walk a 10-mile distance, you should be able to safely and comfortably complete a half-marathon.

The average finish time for all runners in all races was 2:05:00. The average finish time for men was 1:55:26. The average finish time for women was 2:11:57. The average finish time by age group ranged from 1:50:35 (ages 20-24) to 2:21:13 (ages 70-74).

What age do half marathon runners peak? ›

Peak performance times are achieved in the late 20's for both men and women. Probably because they have been training for 12 or more years. For men, the golden age is 27; for women, it is 29. The runners' marathon times were 4% slower for every year under these ages in both men and women.

In the 48 hours after a marathon, the body undergoes muscle repair, experiences inflammation, and requires proper hydration and nutrition for recovery. Rest and sleep are essential, and the immune system begins to recover.

Allow at least 12 weeks to fully train for a half marathon, and allow longer (16-20+ weeks) if you are starting from scratch in running. It is ideal to come into a 12-week half marathon training program with a base level of running: 15-20 miles of easy running per week for several weeks prior.

Yes, bananas are an excellent pre-run snack. They are rich in carbohydrates for quick energy, potassium to prevent muscle cramps, and are easily digestible, making them a runner's favourite.

Coffee makes the colon 60 percent more active than water. For this reason, you should drink it around 45-60 minutes before your run. Also know that some people experience gut issues and/or heartburn from coffee as well.

Focus on electrolyte and fluid intake for shorter runs. For longer runs, aim to take on 60-90g of carbohydrate per hour. This can come from 3 GO Isotonic Gels or a combination of GO products.

Expect to spend 12 to 14 weeks training if you've never run a half-marathon and you're currently running under 10 miles each week. Plan on running at least three times a week at first and at least four times a week as your training progresses.

The Hansons Half-Marathon Method Beginner Plan calls for long runs up to 12 miles (19-20 km). For most of the plan, you alternate between a long run of 10 miles (16 km) and a long run of 12 miles each week. The Hal Higdon Novice 1 Half Marathon Training Plan peaks at a 10 mile long run (16 km) the week before the race.

It's advisable to rest or engage in light activity for 2-3 days before a race to ensure your body is well-rested and ready. This helps to conserve energy and keep your muscles fresh for marathon day.

Rather than gorging yourself at a pasta dinner the night before a race, think of carb loading as a gradual process. Start eating more carbs in the two or three days before your race, increasing the amount of calories coming from carbs gradually.