Seven days to go: cut mileage, nail your routine, and avoid last-minute mistakes. These are the do’s and don’ts for the week before your half marathon.
Do’s
1. Cut mileage by 30–40%, but keep your routine
Run the same number of days you usually do, just shorter. If your peak weeks were around 25–30 miles, taper to about 15–20. If you were training closer to 40, aim for around 25.
2. Keep a short workout midweek
On Wednesday, add 4–5 pickups of 2–3 minutes at goal race pace with easy jogging between or a 15-minute segment at half marathon pace. It will remind your legs what race pace feels like without adding fatigue.
3. Bank sleep early
Aim for solid nights Wednesday, Thursday, and Friday; pre-race nerves may cost you some rest on Saturday. Consistent bed and wake times matter more than one “big” night of sleep.
4. Practice race-day breakfast
Eat the exact meal at the exact time you’ll use on Sunday—e.g., oatmeal with banana and a little honey 2–3 hours before you run. Confirm it sits well during an easy jog earlier in the week.
Related: What to Eat Before a Half Marathon: Simple Pre-Race Meals and Snacks
5. Check your gear in advance
Do a short jog in your race shoes, verify sock choice, charge your watch and headphones, and pack your bag. Having everything ready two days out prevents pre-race stress.
6. Preview the course and logistics
Look at the elevation profile and aid stations, choose your parking or transit plan, and know the bag-drop and start layout. Fewer unknowns means a calmer race morning.
7. Do a mental walkthrough
Picture the first mile settling, the middle miles on rhythm, and how you’ll handle the late-race sting. Choose one cue word for tough patches (e.g., “steady” or “strong”) and one pacing plan you trust.
Don’ts
1. Don’t add “make-up” training
No extra long runs, no surprise tempo on Friday. Nothing you do now raises fitness—only fatigue.
2. Don’t try new foods
Skip unfamiliar gels, fiber-heavy dinners, spicy and fatty foods. Stick with the meals your stomach knows from training.
3. Don’t overdo carb-loading
Shift meal composition toward carbohydrates for Friday and Saturday, but keep portions normal. Topping off glycogen is not the same as overeating.
4. Don’t ignore small aches
If something nags, back off. Swap a run for cross-training, add gentle mobility, and—if needed—see a physio. Starting sore rarely ends well.
5. Don’t leave logistics to the last minute
Bib pickup, transit, bag-drop rules, and bathroom locations should be sorted before Saturday night. Scrambling costs sleep and raises stress.
6. Don’t obsess over other runners’ training
Avoid last-minute Strava rabbit holes and group-chat comparisons. Your plan fits your fitness; someone else’s workout doesn’t change that.
Related: 10 Tips for Running a Half Marathon Without Stopping
7. Don’t spend all day on your feet before a race
Cap expo visits, errands, or sightseeing, and aim to get off your feet after lunch. Keep steps modest—quick bib pickup, short shakeout run, then feet up. Travel early if possible, so you’re not logging a long airport day on race eve.
That’s your race-week filter: keep the rhythm, trim the load, and show up rested, fueled, and ready for 13.1.
