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Ten days ahead of a half marathon you have started tapering. That is, reducing your mileage considerably in order to be well rested for the big race.

Many runners make the mistake to also reduce intensity and stick to easy, slow runs only. The risk in doing that is that you will end up with stale legs on race day.

So the keys are:

  • Reduce mileage
  • Keep intensity

Typically the last 10 days would then look something like this:

10 days out: easy run 30-45 mins

8 days out: last long run, make sure long run is 30-40% shorter than what you are used to.

6 days out: tempo session, again, reduced length of tempo intervals (e.g. 1 mile repeats at tempo speed) and reduced length of total session.

4 days out: interval session, but with short intervals, e.g. 1-3 minutes intervals and reduced length of interval sessions

2 days out: easy run max 30 mins

1 day out: easy run max 30 mins or rest

This ensures that you still do your quality sessions like long run, tempo run and interval run, but gets you well rested for race day.

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Q: What are the best training session 10 days before half marathon?
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