A half marathon taper usually lasts about 7 to 14 days: you cut weekly mileage substantially while keeping a little faster running so your legs stay sharp, then arrive at the start fresh rather than fit-but-tired. Recovery after a half is quicker than after a marathon, and many runners jog easily again within a few days. Race-week aches that are mild and wander from place to place are common; pain fixed in one spot that worsens with each run is not, and needs checking.
Last reviewed By the Monon Therapy Collective editorial team
- Taper length
- Often about 7 to 14 days
- What to cut
- Mileage, not all speed
- Easy running after
- Often within a few days, if walking is normal
- Spring races nearby
- Carmel half in April, Indy Mini in May
How long should a half marathon taper be?
Most runners taper for about one to two weeks before a half marathon, shorter than a marathon taper because the race demands less recovery. Newer runners and those who have had a niggle during training often do well with closer to two weeks; experienced runners on lower mileage may only need a week of reduced running.
The principle is to lower volume while keeping some intensity. A common approach is to reduce weekly mileage step by step, keep one short session at race pace or a little faster in each taper week, and shorten the long run to well under race distance. Cutting all quality work tends to leave runners feeling heavy and flat on race morning.
Why does everything ache during a taper?
Many runners notice odd aches in taper week: a twinge in a knee, a tight calf, a foot that feels strange. Often these are minor sensations that were always there, noticed now because there is more time and more nervous attention to think about them. They usually wander, change from day to day, and ease once running begins.
The aches worth taking seriously behave differently. Pain that stays in one spot, especially on a bone, that gets worse as a run goes on, or that makes you change your stride is a sign of a real problem. Bone stress injuries in the shin, foot or hip often announce themselves this way and should not be raced on. If you are unsure in race week, it is better to have a physical therapist or doctor look than to gamble a fracture on a race result.
How should I plan the last two weeks before a spring half marathon in Indiana?
Plan around the weather as well as the miles. Spring races in central Indiana can start cold and finish warm, so use the last long runs to test clothing layers, and practise taking a drink at a moving pace if the race has aid stations. Do not try new shoes, gels or breakfasts in the final week.
The Carmel Marathon weekend includes a half marathon in April, and the Indy Mini, a half marathon held in Indianapolis in May, draws a field of more than 20,000 participants according to its organizers. Big crowds mean early starts and long waits in corrals, so plan when you will eat, use the restroom and stay warm. If you train on the Monon Trail, mix in a few runs on the type of surface and gradient your race uses, so the final miles do not ask your calves and quadriceps for something new.
What should a taper week look like day by day?
A final-week schedule for a runner who usually runs four or five days a week might look like the table below. Treat it as an example; your coach or plan may differ, and a runner coming back from injury should agree the details with their physical therapist.
| Days before the race | Running | Other priorities |
|---|---|---|
| 7 | Easy run, shorter than usual | Sleep, normal meals |
| 6 | Easy run with a few short race-pace segments | Light strength work, no new exercises |
| 5 | Rest or easy cross-training | Lay out race kit and plan travel |
| 4 | Easy run with strides | Keep hydration steady |
| 3 | Rest or very short easy run | Add a little extra carbohydrate to meals |
| 2 | Short easy run with a few strides | Early night; this is the sleep that counts most |
| 1 | Rest or a 10 to 15 minute shakeout | Familiar dinner, check the start logistics |
Should I keep strength training during a half marathon taper?
Yes, but lighter and simpler. Keep one short session in the first taper week using the same exercises you have been doing, with fewer sets and no attempts at new personal records, and drop or shorten strength work in the final four or five days so your legs are not sore on race morning.
The aim is to maintain, not to build. Calf raises, split squats, a glute bridge and a few minutes of trunk work keep the routine familiar without leaving residual fatigue. Avoid heavy eccentric work such as Nordic hamstring curls or deep loaded lunges in race week if you are not used to them, because they cause the kind of delayed soreness that peaks a day or two later. After the race, restart strength work at an easy level in the second week; the guide to strength training for runners gives a twice-a-week structure to return to.
How quickly can I run again after a half marathon?
Many recreational runners can return to easy running within two to four days after a half marathon, if walking and stairs feel normal. Soreness in the quadriceps and calves is common for a day or two and should fade steadily. Wait about a week before any hard workout, and longer if the race was a big personal effort or the day was hot.
Use the first runs back to check in with your body: short, flat and conversational, ideally on a surface you know. If an ache that started in the race is still there after several days, or grows as you run, stop and get it assessed. The running injury physical therapy page explains how a therapist works with runners, and the walk-run plan after injury shows how to rebuild if you do need time off. For pain on the outside of the knee or in the shin, see IT band syndrome and shin splints.
Steps for tapering and recovering around a half marathon
A general sequence for a healthy recreational runner. It is not a personal training plan.
Two weeks out
Run your last long run, shorter than race distance, and reduce total weekly mileage while keeping one short race-pace session.
Ten days out
Reduce mileage again. Keep strength work light and familiar, and confirm your race clothes and shoes.
Race week
Run short, easy sessions with a few strides, add rest days, prioritize sleep and eat familiar food.
Race day
Start at your planned pace rather than with the crowd, drink to thirst at aid stations, and walk for a while after finishing.
Days 1 to 3 after
Walk, eat well and rest. Try easy cross-training if it feels good.
Days 3 to 7 after
Return to short, easy runs if walking and stairs are normal. Note any pain that is in one spot.
Week two after
Resume your usual running pattern and add one quality session if the easy runs felt normal.
Do not race, and get checked, if you have
- Pain in one spot on a bone that hurts to press or to hop on
- Pain that makes you limp or worsens with each run
- Chest pain, fainting or unusual breathlessness during training
- A swollen, warm, painful calf
- After the race: dark urine, confusion or a severe headache
If you think it is an emergency, call 911.
