Half Marathon 2-Months Training Block: Week 8 (Tapering)
The ultimate plan to build fitness before your next half marathon.
So here we are, in the final week of preparation for the half marathon. My original plan was to maintain three solid months of training to build fitness before the first of five races I intend to run this year. Unfortunately, it didn’t go as planned: work and travel threw a wrench into my schedule right from the start. Still, even though my initial plan fell through, I’ve been entering to this challange active on a regular basis - just without a specific goal in mind at the very beginning.
Then came the idea of tackling five half marathons in one year. I kicked off my training, but again it didn’t proceed exactly as hoped. Fortunately, I was able to regroup and devote myself to an intense two-month training block. Now, that block is coming to an end, and I’m entering the last week, commonly referred to as the “taper.”
So, what exactly is a taper?
A taper is the final phase of training leading up to a race, during which you reduce your overall running volume and intensity. The goal is to allow your body to recover from the accumulated stress of training so you can line up on race day feeling fresh and ready to perform at your best. Instead of pushing through high-mileage runs or tough workouts, you cut back and give your muscles and energy systems time to fully recharge, often while doing light training or easy runs to stay loose.
How am I doing this?
I used last week as this period. When preparing for a full marathon, you might opt for a slightly longer taper - around two weeks - filled with light, easy activities. But since my current focus is on a half marathon, I decided to take the first three days completely off from running. Instead, I went for walks, did some stretching, and treated myself to Theragun massages.
Now, Thursday supposed to be your carbs intake increase day. Why? Carbohydrate loading is all about ensuring your muscles are topped up with glycogen - the main source of energy during longer races. Here you can read about it a bit more.
In the 2–3 days leading up to the race, aim for roughly 60–70% of your total calories from carbohydrates. You don’t need to force-feed yourself, but do shift the balance so that carbs become a larger portion of your meals. Opt for whole grains (rice, pasta, oats), starchy vegetables (potatoes, sweet potatoes), and fruits. These provide not just carbs but also fiber, vitamins, and minerals. For example, swapping out some of your usual protein or fat servings for an extra helping of brown rice or sweet potato can boost your carb intake without feeling overstuffed. Instead of dramatically increasing carb consumption in a single meal, distribute it evenly across breakfast, lunch, and dinner, plus snacks if needed. Consistent intake helps keep energy levels stable and allows your body to store glycogen more effectively. Finally, stay hydrated! For your body to store extra glycogen, it also needs water. Make sure you’re drinking enough fluids, especially as you gradually increase carb intake.
Training. I’ve decided to use the track for my final pre-race training session. I’ll do a regular 6K run at low intensity, plus a quick 2K interval to remind my legs we’re still in the game and ready to work hard. If you’re only a few days away from the race, a 10K’ish run might be a bit too long and could hinder full recovery. For others with higher weekly mileage, it might feel relatively easy. Listen to your body - if a shorter run (6–8K) still leaves you feeling energized rather than fatigued, that might be a better choice. This way, the recent downtime won’t become the new normal - it’s just a brief reset for both muscles and mind. Before long, we’ll be back to putting in some serious effort.
Saturday is all about final preparations. I’ll be traveling to Seville in the morning, checking into my hotel, visiting the Expo, picking up my race packet, and checking the race area. The hotel’s location is conveniently close to the venue, so I’m planning on walking around to get familiar with it. It will be also a good treatment for my legs to stay in the move. In the evening, I’ll make sure to have a high-carb meal - pasta, pizza, or something similar - while avoiding a late dinner. This allows enough time for digestion before bedtime. Sunday is race day, so it’s crucial that I get a good night’s sleep on Saturday. Even though the pre-race adrenaline will likely be high, I’ll try to wind down early. Relaxation techniques - like breathing exercises, a bit of yoga, reading, or listening to calming music - will help ensure I’m well-rested and ready to race.
Race day. I’ll share how it went soon, but in the meantime, feel free to check my previous posts for details on how I’m fueling and preparing right before the race. I’ve done some “dry” runs already, so barring any surprises, I’ll stick to that plan on Sunday.
That’s it - good luck! See you soon - maybe at the finish line?
Here you can read about the final execution of this plan & preparations block.
