2–4 minutes
A clean taper week plan, based on my full marathon learnings, adapted to a half marathon performance. With focus on low-sugar nutrition to support recovery, manage energy, to help avoid crashes. Joints-friendly, no weird extra activities to keep your body in homeostasis, and race-day ready.
RACE Taper Week Plan
Monday
- Rest day
- Shin splint care: Ice massage or cold shower on legs, compression socks, or the Normatec legs compression machine by Hyperice, leg elevation
- Stretching: Calves, hamstrings, hip flexors (10–15 minutes), or gentle yoga focused on runners’ legs
- Food options: Grilled chicken or plant-based alternative, quinoa or brown rice, mashed potatoes, steamed or roasted vegetables
- Hydration: 2–2.5 liters water + electrolytes
Tuesday
- 5km easy run (slow pace plsss)
- Warm-up: Dynamic movement (ankle rolls, leg swings)
- Cooldown: Light static stretches, don’t go too deep and try not get to pain threshold
- Food options: Rice, mashed potatoes, whole wheat pasta, avocado, leafy greens
- Snack (low sugar): Handful of almonds, boiled egg, plain yogurt with cinnamon (no sweeteners)
Wednesday
- Rest or 30-min walk (only if shin feels okay)
- Recovery: Ice, massage, elevate legs
- Stretching: Gentle foam rolling, 10 minutes
- Food options: Baked trout or white fish, roasted sweet potatoes, green beans
- Avoid: Fruit juice, sweetened granola, protein bars with added sugar, fibre-rich foods (may activate too much activity in the gut and cause gas, bloating, cramping, or an urgent need for a bathroom mid-run, accumulation of water and bulk material into the intestines). Runners typically cut down fibre 1–2 days before the race.
Thursday
- 5km easy run, same relaxed pace
- Warm-up and cooldown
- Food options: Rice or couscous, roasted veggies, hard-boiled egg, feta or parmigiano
- Snack options: Greek yogurt with apple, papaya, blueberries, pomegranate or a baguette with salted butter, or peanut and blueberries
Friday
- Rest or 20-min walk
- Stretching: Short yoga or mobility session
- Food options: Carbs up — rice, chickpeas, simple pasta with easy courgette sauce, mashed potatoes, tuna
- Hydration options: 2.5–3 liters water, herbal teas, celery juices, low-sodium electrolyte drink
Saturday
- Rest or short 15–20 min walk
- Stretching: Light only, to relax shoulders, back, inner thighs, no deep work
- Carb loading: White rice, boiled sweet potatoes, carrots, pretzel
- Meals: Plain, familiar, high-carb/low-fiber by dinner, protein to protect muscles for the race
- Dinner done by 7–8pm, avoid anything too fatty or spicy
- Avoid: Candy, pastries, sugary sauces (like ketchup or BBQ)
Sunday – Race Day
- Breakfast (2–3 hours before): Bread with salted butter or peanut butter, can add bananas for extra energy (I needed caffeine, so I drunk 2 flat whites haha classic, but you have to see what works for you)
- Hydration: Small sips of water; don’t overdrink cos you’ll be feeling it in your stomach and shortly after the first kms of run, in your bladder
- Optional pre-race bite: Energy gel (that you tried, do not surprise your body with new culinary discoveries)
- Post-run: Water, protein-carb recovery meal (grilled chicken wrap, rice, or eggs + toast). Intake 15-25gr of protein within 30 (best window) or 60 (still effective) minutes, to support muscle repair and recovery. Pair with carbs (like fruit, bread, or rice) to replenish glycogen.
Bonus tools:
- Daily Normatec or compression socks
- Massage gun: glutes, IT bands, calves, hammies
- Magnesium at night (especially if anxious or crampy)
- Stretch lightly—no aggressive mobility work
- Mental mantra for (my) km 38: You’ve done so much work leading to this race. Don’t waste the potential performance you could have now, only ‘cos you feel a little tired! You’ll remember this forever, make yourself proud.
Sportiva Retreats 
Leave a comment