How to Prepare for a Half Marathon in 1 Week (Free Step-By-Step Guide)

If you’ve ever run a 5K or a 10K, you’ll notice that training for a half marathon can be even more exciting and challenging.

Still, a half marathon distance is about 13.1 miles, which is a true test of a runner’s physical and mental endurance. It requires elaborate preparation, especially during the week leading up to the race.

While each runner’s needs vary when competing in a race, there are some pointers that can help everyone.

In this article, we go through a few strategies on how to prepare for a half marathon in 1 week, so let’s dive right in!

Training Program

In the week preceding your half marathon, you should taper the intensity and volume of your training by half. You want to stay limber, but you shouldn’t train so hard that you overexert your muscles.

By doing so, you can reap the benefits of all of your hard work during those long weeks of training.

Some runners, however, may struggle to strike a balance between running and resting during the days leading up to the half marathon.

As a result, it’s essential to have a half marathon training plan—which can ensure that you get to the starting line in good form.

Seven Days Before the Race

You can start the week before the half marathon with a three to four-mile run at an easy pace.

On days when you don’t work out, you should give your muscles time to rest and recover. The most you could do is go for a 30 to 60-minute easy run or have a strength training session.

Five Days Before the Race

You should do your last intense workout five days before the half marathon. This way, the training session is close enough to the race that your body is ready yet far enough that it has the time to recover.

Give yourself 10 minutes to warm up, then you can either:

  • Go for a 30-minute tempo run
  • Run 400 miles at your 5K race pace six times

Two Days Before the Race

Some runners rest the last two days before the race to allow their bodies to recover. Other runners prefer to keep moving.

If you’re the same, you have a variety of activities that you can do without overexerting your muscles.

You can go either on a 30-minute tempo run or a two-mile run at a comfortable pace.

You can also go on a 20 to 30-minute stroll if you want to take it easy.

One Day Before the Race

You can either get in one final cross-training or easy running session on the eve of the race. Alternatively, you can take a full rest day.

Whether you’re a beginner or an experienced runner, you should do what’s best for your body and mind.


Recovery is just as important as training because it reduces the risk of muscle injury. It’s the period where your body can repair and rebuild your muscles.

After months of training your body to run long distances, here’s how you can ensure that it recovers well during the week leading up to the race.

Warming Up and Cooling Down

Warming Up

You should always warm up and cool down before and after any physical activity. Even if your workouts are low-intensity, you shouldn’t forget about warming up and cooling down.

When you warm up, your heart rate rises, which raises your body temperature and increases blood flow to the muscles.

As a result, your body becomes more prepared for the training session, and your chances of experiencing muscle soreness or injury decrease.

Cooling down gradually brings down your heart rate, body temperature, and blood pressure to normal levels. It also helps the body get rid of lactate accumulation, which can cause muscle pain, cramps, and fatigue.

That’s why you shouldn’t jump into or abruptly stop exercise because it can be harmful to both the circulatory and muscular systems.


How to Prepare for a Half Marathon in 1 Week: Stretching

On your full rest days, you should take a few minutes to stretch your body.

Stretching on a regular basis can improve muscle elasticity and joint motion range. It keeps your muscles lean and elongated, which can reduce the stress of physical activity on the muscles.

In addition, stretching can improve your posture, which can help you exert less energy while running.

If you don’t stretch often, your muscles can shorten and become tight. Then, on training days, they may not extend fully and tug at the joints, causing pain and discomfort.

What’s more, tight muscles put constant strain on the musculoskeletal system, increasing the likelihood of injury.

Active Recovery

Active recovery workouts are low-intensity exercises that you do on your rest days, such as easy running, biking, and swimming. These exercises are meant to promote muscle recovery by increasing blood flow without straining the muscles.

In addition, active recovery workouts can help you maintain your momentum. You’re more likely to stick to your training if you spend the majority of your week moving.

While one to two days of complete rest are essential for your body, a short and simple active recovery session on two of your rest days can keep your muscles flexible and reduce soreness.

Sleeping Well

Getting Enough Sleep

During the week leading up to the race, adjusting your sleeping pattern can enhance your running performance on race day.

One study found that sleeping well can improve speed and accuracy. It also found that the subjects displayed overall better physical and mental health during training and matches.

While the study subjects were basketball players, it does suggest that adequate sleep, both quantity and quality, is essential for optimal athletic performance.

Another study found that runners had lower running performance and got tired faster after sleep deprivation.

You should aim to get from seven to eight hours per night. You should also limit alcohol and caffeine consumption to make sure that you have a restful sleep.

What’s more, you can keep away from sleep-disturbing foods, including:

  • Chocolate
  • Ice cream
  • Cheese
  • Preserved meats
  • Spicy food
  • Salty foods, like potato chips

Race Day Strategies

Your ideal half marathon strategies should ensure that you expend your energy in a way that allows you to finish strong while also pushing yourself throughout the race.

Making a Race Plan in Advance

A marathon runner who knows what to do next every step of the race can stay focused—even when it gets hard.

You can start by dividing the half marathon into three sections: beginning, middle, and end. The way you approach each part is going to affect the time and energy you need to complete the race.


Due to the adrenaline and competition, you may find yourself running at full race pace at the sound of the gun.

Going out fast, however, can deplete your energy reserves quicker while also increasing lactate accumulation and oxygen consumption.

You should start the race at a slow pace, about 10 to 20 seconds slower than your marathon pace. It’ll feel slow, and other competitors may pass you. You can, however, close the gap later.

Once you settle into pace, you should stick with it until the fifth mile.


Starting from mile five, you can increase your speed to your half-marathon pace.

After a few miles, you can incorporate some high knees and side shuffles to break the monotony of running at a steady pace.

That said, you should bear in mind that your muscles will get tired with each mile, so you need to concentrate on maintaining or quickening your pace as needed.


You’re likely to feel discomfort at this point in the race, regardless of how well you’ve kept your pace. The good news is that you only have two to three miles until you reach the finish line.

You can shake out your arms, unclench your jaw, relax your shoulders, and straighten your posture. Focus on staying relaxed and maintaining your pace, and if you feel in good shape near the end, you can increase your speed.

The way you divide a half marathon race and pace yourself depends entirely on your physical and mental abilities. Other factors beyond your control can also have an impact on your pacing.

Running too fast in hot weather, for example, can increase the risk of heat exhaustion. That’s why your strategies should remain flexible, so you can adjust them as needed during the race.

Overcoming Mental Fatigue

As the miles pile up in the race, a shadow of doubt may begin to loom around you, making you wonder if you can get to the finish line.

Here are a few tips that can help you keep your focus during the half marathon:

Create Short-Term Goals

You can stay motivated and confident in finishing the race if you set short-term goals. One way you can do that is by breaking down the race into smaller chunks.

For example, instead of wondering when you’ll reach the finish line, you can shift your focus on passing the runner in front of you. If the runner is too far ahead, you can concentrate on passing a tree or a stoplight.

This strategy can trick your brain into believing that you don’t have much left. It’s especially helpful during the second half to the last third of the race.

Enjoy Your Run

There’s no denying that running a half marathon race can be taxing. Still, anyone who signs up for a half marathon and trains for weeks, if not months, is probably doing it because they enjoy it.

That’s why the moment you begin to flag during the race, you should plaster a smile on your face and remind yourself of how much you love running.

In fact, one study found that smiling can improve running performance and running economy as well as lower your rate of perceived exertion.


In the week leading up to the race, you should eat healthy, full meals that are rich in protein, complex carbohydrates, fiber, and healthy fats. This balanced diet can enhance your physical performance.

Two days before the race, however, you can slightly increase your carb intake. You still want to eat balanced meals, but carb-based meals can raise your muscle glycogen levels, which your body relies on as fuel.

Race Day

Your body needs all the energy it can get during the half marathon, so you should eat a filling breakfast two to three hours before the race.

There are many pre-race breakfast options that you can choose from, such as a bagel with a bit of honey and peanut butter, granola bars, or a brown toast with an egg.

What’s important is that your breakfast should contain at least 3.5 ounces of carbohydrates. At the same time, you should lay off high-fiber foods to prevent any stomach issues.


Over 2% of dehydration can diminish your running performance. As a result, you should always strive to drink enough water and fluids.

You should also avoid drinking alcohol and caffeinated beverages during your half marathon training, especially in the week leading up to the race.

These drinks can cause gastrointestinal issues as well as dehydration. In addition, alcohol can deplete the body’s glycogen stores.

Race Day

You should drink at least 500ml of water the morning of your race. However, during the half marathon, you should consider a sports drink.

The drink contains carbs and electrolytes that can rehydrate your body and replenish sodium levels—which you lose through sweating.

What’s more, instead of only drinking when you’re thirsty, you should aim to drink six to 12 ounces every 15 to 20 minutes.

Final Thoughts On How to Prepare for a Half Marathon in 1 Week

All the training you put in is cemented in your body in the weeks leading up to any race. Therefore, knowing how to prepare for a half marathon in 1 week can help you perform better.

That said, keep in mind that half marathons can be physically and mentally demanding.

If your body isn’t used to running at least 10 to 15 miles per week, neither your muscles nor your joints will be able to withstand the strain of such a long run.

That’s why you should give your body the time to get in shape by training and preparing for the half marathon.