Entering a half-marathon can lull you in to a false sense of security. It's half the distance of the full 26.2 miles, so surely you'll only do half the training and half the taper, right?
But as experienced runners know, there's not too much difference between the two in terms of training volume (though beginners might keep their long runs below 13 miles), and you'll also need a marathon-style approach to diet, rest, mental strength, and the all-important taper.
Tapering for a half-marathon ideally begins two weeks out from race day, but your last longer run (and in some cases longest) should be, at closest, three weeks before the race.
Assuming your preparation has not been interrupted by injury, your body will have adapted to a regular pattern of training in the months and weeks leading up to your big day. It's a good idea to retain this lifestyle and training pattern in your final two weeks, gradually reducing the volume and intensity of your sessions.
A good taper isn't just about reducing your planned training sessions. The freedom that comes from not running as much can mean you have energy to burn and time to kill, but don't neglect these key areas during your two-week countdown:
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Training
- Get plenty of rest - don't do all the odd jobs around the house just because you have more time.
- Expect to feel sluggish in the final few days. This is just the body shutting down and beginning the process of saving energy. The feeling will go as the race starts.
Diet
- Stick to your normal diet. Don't try anything new, but perhaps eat more carbs and less protein in the final 36 hours before the race.
- Don't comfort eat! You need extra energy, but not from junk food.
Preparation
- Relax and try to take your mind off the race with other projects when possible but make sure you don't distract yourself with work or tasks that will cause stress.
