How You'll Run a Faster Half Marathon: The Taper

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Half marathon season is here, and if you're aiming for a personal best, nailing your taper is key. In this video we deep dive into the art of tapering for half marathon races, I share my own taper experiences as a pro marathon runner and explain how you can use this to guide you toward that finish line winner!
Why does the taper matter? I'll explain the science behind the power of the right tapering strategy and how it can be applied to any half marathon training plan, step-by-step, so that come race day you're recovered and ready both physically and mentally for that peak performance.
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[@ColeRunning]

Sat here literally 2 weeks from my next race… perfect timing, thanks Phily!

[@Stevenc1984]

C'mon Coleee!

[@IainThacker]

Sitting here with pre-long run porridge pondering the three 'big' races in the next 2 months I'm quite glad someone smarter than me is planning my tapers! Not that I've made it easy doing Ultra, half, 10k in that order :)

[@PhilyBowden]

Yes that is quite the eclectic mix Iain! 😉

[@MNP208]

It's so cute how Europeans refer to oatmeal as "porridge". I always think of Goldilocks when I hear that word. 😊

[@alisonbinns7158]

Yep, it's tricky to taper for a race when it's part of training for your A Race.

[@ryangeorge3982]

Since I live in Kansas and am an uncultured idiot, I freaking love that you guys say porridge!

[@ryangeorge3982]

@@MNP208same lol

[@joanasilva1381]

You read our minds, I'm exactly 2 weeks out of my next race! Thxx for the tips ❤

[@PhilyBowden]

Must be psychic 😉

[@fre_6078]

Love your videos. Always make me want to go running 🥰

[@eilish1603]

Perfect timing for this! 2 weeks out to my first half marathon and realised I got the timing wrong on my plan was trying to figure out what to do about the next two tweeks!

[@luisalds]

Going to run the Stockholm Half Marathon in 2 weeks so this video came just in time! Thanks Phily

[@tannerhnsn88]

I’m preparing for my first half marathon this fall, this vid is perfecto, thanks!

[@smitmiester97]

My first half marathon in mid September aiming for a 1:55 🙌🏼, perfect timing Philly, regards from Adelaide Australia 😎

[@BenjaminSkjold]

I'm gearing up for the CPH half in a few weeks as well! It'll be very exciting running in your footstps (although, let's be honest, I'll probably be a fair number of kilometers behind!). Once again an absolute delight of a video. Go on Philly! 🏃‍♂

[@rubarb1275]

Great advice as always, thanks for sharing 👌

[@mariacastrotri]

Excellent video and explanation!! On point 💯👏👏

[@JouneyOfTheAmateurRunner]

Great video - thanks for sharing Phily

[@kellysmith7100]

Thank you so much for your video it's massively going to help me with my half marathon in September 🥰 xx

[@danthompson4582]

You've timed this video perfectly! Taper time is a couple of weeks away for me as I'm doing my second half at Robin Hood in Nottingham in 4 weeks.

[@johnpaulcumagun2335]

Nice one! I got your video right on my taper week. I'll be having my first marathon on the 17th of sept.

[@stefaniedhaen5324]

I m in my last big training week for the Berlin marathon😍. I decided to do it in Slovenië. Gonna try to do 160 km this week. Goal get under 2'56"58 my Venice marathon PB. Thank you for you re really helpfull video's and posts.❤ keep up the good work.

[@cravingcrusherchris]

Really helpful for a beginner like me, thank you! (Love your personality too!)

[@ZachJalteco]

This might be the most digestible taper video I've ever seen on KZbin, thanks Philly!

[@spoilthatsong2544]

Doing the Great North Run two weeks today, so this video's super relevant. Going to go for a 10 day taper since I started training slightly later this year but I'm sure it'll leave me nice and fresh for race day!

[@PhilyBowden]

GNR is an awesome event! I’m dying to go back there after only running it the year they changed the course for Covid! Have the best time!

[@SimonBanfield]

Thanks for doing the example in km!

[@craigrwc]

This is fantastic, thank you! Another possible video idea: how do you view cutback/deload weeks? Is that valuable to someone at your level? Are there good guidelines for how to manage them in general?

[@jondalgas7201]

Great stuff, thanks. I will always run a short run with strides the day before race day to keep the legs “awake”, and it has great psychological benefits, releases a lot of stress

[@CoolInOlympia]

Best explanation of tapering that I have ever seen on KZbin!!!! Thanks so much!!!!!!

[@PhilyBowden]

Thank you very much! 😆

[@thecaptainchas2820]

NA beer is one of my favorite treats, whether on a taper or not. I tried doing a dry January 2.5+ years ago, and it just stuck with me. I’ve not had alcohol since then, but I love drinking beer (NA) with my friends. NA beer happens to be a fantastic recovery drink too. 🍻

[@PhilyBowden]

Here for this!! I feel like drinking culture is such a big thing in the UK, NA beer is a great way to enjoy it but without the negative effects of the booze

[@geoffh2560]

Perfect timing Phily thanks, as I'm back at the GNR again in September!

[@PhilyBowden]

Wooo! Enjoy the atmosphere, it’s one of a kind

[@ozguozkul]

Good to watch this, I will trust the power of taper. I have just 2 weeks to Vilnius Half. I want to smash it and with the taper it will be easier. Thanks

[@lorenzocane6747]

I have started yesterday my half marathon 8 weeks plan. So thanks a lot. I'm quite nervous because it will be my first official half marathon 😅

[@allstarpriscilla]

You and Daniel have an unrivaled sense of humour LOL! Great video as always :)

[@imocartan8147]

Yooo this is perfect. I am one week out of the LONDON BIGHALF. Struggling to know what’s to do. Man thank you 😃

[@PhilyBowden]

You got this!

[@francescabuscicchio3704]

I’m less than 2 months out from my second marathon 🤩 I’ll go to Dublin on 29th October! I’m looking forward to enjoying my taper properly 🤪😂 Love the video 😁

[@D_Crichton95]

Perfect timing! I’m 5 weeks out from my first HM and I’ve been wondering how to taper my last week

[@craigdunsmuir627]

This is such a great video Phily! I first watched and used it's info for the Vitality 10k in '23. Must have scrutinized, paused, zoomed in at least a dozen times...felt amazing by race day and achieved my PB. This time I have my first official half marathon in 10 days and have already started to eas off my volume. I've returned to absorb your wisdom again, another dozen times and am so excited for race day. Is another PB on the cards? I hope so... I'll let you know. Thanks again

[@2xchamp99]

Hey phily loving your vids, can you please give some tips on how to improve running form?

[@jackieponting1109]

Thanks for using kms for the example! In my last week of normal before the long run drops next weekend for the taper for Sydney Marathon 🎉 looking forward to having more time again

[@elisesands8803]

RIP. The heat was so brutal that day. Hope you made it.

[@Pothi90]

Highly appreciate the example in km!!!

[@danielrosado5045]

Ran a half marathon PB of 1:26:17… without a taper *gasp*. The preceding 4 weeks of training I had increased my mileage WAY too quickly. I went from 2x 35mi weeks to 43mi to 68mi in 4 weeks time. (You know what’s coming next). I got Achilles tendinitis; I was out for the next two weeks with mild pain and stiffness. I kept up my cardio a bit (should’ve done more) by squeezing in a couple swims + added some strength/mobility exercises to start the healing process. Come race day I was quite nervous. I patched together with KT tape, I prepared best I could. Thankfully I avoided injury completely and beat my last PB by 6 minutes! Currently I am on my taper for upcoming Dallas half marathon and feeling pretty comfortable. I can honestly say I’m confident that the added measured decrease in volume will help me narrow my time! Love your videos, can’t wait to see what’s to come!

[@cori2356]

I’m doing my 1st HM the 3rd week of October! I would love to know more about your fueling strategy for this distance.

[@ebutuoyYT]

I knew about the basics of a taper, but you clarified a few points and gave your insight as high-level runner, so thank you. Next time please list distances in furlongs, for any equine viewers 😂

[@bluechipcoach]

great advice thank you Phily first Half Marathon Hoka 5th May Sydney Australia

[@petyapetr4141]

km for the win! let's goooo!!!

[@user-xg4vt6qw8d]

Great advice. I have my first ever half marathon on the 12th. Will start tapering now. A bit late but better later than never. 👍

[@ValerEvE]

I would love to hear your pre race/taper strategy for a middle distance runner ie 800m!

[@adamtherunner92]

This video is timed so perfectly for me! Thank you so much. MCR Half im coming for yeeeeeee.

[@PhilyBowden]

Ah I’m so glad! Yes Manchester is mid-October right? Good luck!

[@adamtherunner92]

@@PhilyBowden Yes, it’s the 15th of October 😊

[@qc_mp6899]

Wow its like you knew I am set to Taper soon.17th September 2023 will be my 1st HM race and I hope to achieve 1hr35. Anything faster will be bonus. Thanks for this, will implement as best as possible 😉🏃‍♂.

[@andrejat8380]

Thumbs up and appreciation for the KMs! 😉

[@oscardanson7127]

I completely my fist half this morning so would have been nice a week ago. But got 1:28:52 so I'm happy.

[@simo3006]

Hi Phily, I’m running the Royal Park Half and am in the second week of my eight week plan targeting sub 1:30. Race pace does feel hard now ….. planning to taper from week of 25/09 ( race being on 08/09) 😁

[@-esox-3714]

2 weeks out from my first time-recorded Half Marathon°° perfect timing.

[@marc-antoinepelletier4039]

Currently in the last week of the 'not yet tapering'. I've done taper for previous half-marathon before. This is actually a lot what I've doing. But this time im tapering for full marathon. Anxiety will be longer hahaha. Thank you for the words of wisdom. And a little bit of new anxiety since my running weeks are only 55-60k for a marathon (not half !!!)

[@edladd212]

Less than 4 weeks until the Dublin Half Marathon. I definitely would have tapered harder than advised, so thanks for the heads up!

[@Emma-ix6bz]

This was so helpful and perfect timing !! Also running Copenhagen half and hoping for a big PB! 🤞🏽 What are your thoughts on running a shakeout vs resting the day before a race?

[@PhilyBowden]

Aw yay I’m so glad! Personally I prefer going for a little shakeout as my legs feel better for it

[@zaneclone]

My "half" taper consisted of swapping the long runs with bike rides- and the 6-9 mile runs down to 4-5 mile "FAST runs... The Fri before a Sun "half" was a v-hard/fast 5k and Sat was a day off... Getting the legs really shifting prior to a Half really worked for me...

[@justalarvitar3411]

Awesome vid! My peak week has just ended with my 15 miler, which puts me at 68 miles for this week! Hoping for a MASSIVE PR in my actual Half Marathon ! I’m planning to reduce my mileage by 25-30% next week Will update based on how my body is recovering. So far I feel very energised even after my peak week 😊 Negative splitted my 15 miler from the 12k mark onward, finished with 2h 18min

[@iq_by_0303]

Thanks for using km

[@MrPhibib]

Also doing the Copenhagen half, might see you there!

[@PhilyBowden]

Woooo good choice!

[@shanezwow7141]

Great example! Training for the half in CPH aswell and have around the same volume as your example around 52 km around an average week ;)

[@bcrruns1085]

Well said and we’ll laid out👍

[@darioberretti4169]

Hey Phily, I just started my running journey so I don't even race, but listening to you is fun! I'll keep the informations in the back of my mind for when I need them ahaha I'd love some videos for newbies like me, from examples of training plans to gear you recommend, to tips on running when it's pouring, for instance. Have a great day!

[@PhilyBowden]

You should totally sign up to a race, even just to run it easy! And I’ll keep this in mind, also check out @danielmoves for more newbie-relatable content 😉

[@hikerJohn]

I'm with you on this comment. I just want to know the fastest way to get from where I'm at to being able to run a 10K trail run and actually be able to run all of it no matter how long it takes. :o)

[@abilinney7555]

Hey Phily love your videos! Could you make a training plan for people who have completed the couch to 5k? I’d been trying to convince my brother to get into running for ages and he finally went and did the couch to 5k challenge! He really enjoyed it but didn’t know what to do afterwards and stopped running sadly. I think a lot of people fall into this trap so maybe a video covering this topic would be very useful to lots of people!

[@rook1196]

Running 5Ks for beginners is pretty much cardio/anaerobic and kinda miserable (heck I find 5Ks to be miserable a decade later). I think its why people give up. When I was a beginner my coach said once you start doing long runs over 10mi/16-20K your body changes running can become conversational and enjoyable. Try to get him in a 5k-10K program again so he has peers as well. If he's starting out again his long runs are initally gonna be 3-5mi w/ rests for a good month or 2 perhaps try running or run-walking w/ him on those days as your recovery day and/or your easy days.

[@antht1306]

Great video I am 10days away from a Half Marathon PB attempt at The Brass Monkey Half in York, UK. Its supposedly an extremely flat course. I think my plan looks very similar to what you propose but its good to get the feedback and to get a bit of confidence. My only doubt now is how hard I can push it in the race, obviously training gets tiring and I can feel I need a rest now, hopefully after tapering I will be flying! hahah

[@iberiksoderblom]

It's september 17's... Pleeenty of time 🙂 This week I have three races (!). Today a 27K, on wednesday a 25K and then next saturday a marathon race, with a very relaxed 6K the day before. I then have two weeks to taper. On the 2's, I'm doing a 18K, but I'm not intimidated by distances that short. One "strange thing" I've found works for me is, doing two rest-days just before an important race. It makes my brain go in to a "I need to RUUUUN" mode on the end the second day, making me more eager to start the race. LOVE the Km's ! 🥰

[@kevinbourke6899]

The best background was the wall with all the artwork i think.

[@jimmcbride6297]

Luckily I have a km to mile conversion on my calculator so I'm with you, but then I hit the enter button. Turns out my taper is greater than my highest mileage week. Sucks to be old!

[@Hobbyjoggarn]

Super good information and nice and easy explanation! And it works 100%…if you don’t f-it up…😎

[@brittanykopke6133]

This is super helpful. Two more weeks until I start my taper

[@kategallagher4238]

You should consider doing a podcast!! I would love to listen to you and all your strategies/guests while running! :)

[@PhilyBowden]

I would actually love to!

[@awildthatcher]

Columbus Ohio half marathon October 15!! 😎😎 Got a couple 10k and 5k races too leading up to it

[@charlieedwards2122]

Good timing as I’m 3 weeks out from Cardiff HM! Is the Sunday 2 weeks from race day too close for biggest long run session?

[@codedrunner]

Intrigued on your thoughts about S&C within the taper ? Would you keep it up and then drop it the week before the race or just something really light to just keep you ticking ?

[@mariomarques9951]

Hola Philly. 13 days out from the Tamarindo half marathon here in Costa Rica and found this helpful. Curious if you alter your nutrition or eating approach? I guess no margaritas this next two weeks. Grrr.

[@waynemar11]

You’re so right re alcohol, it was an eye opener when I started wearing my Garmin to monitor sleep. If I drink my body battery does not go up during sleep and my body is under stress the whole time. I couldn’t believe it 😮

[@hikerJohn]

Brilliant . . . I'll have to watch this a few times . . . Would you say all this training schedule is based on someone about your age? I'm just wondering how hard I can push my training and not get injured at my age of 68 years old. I'm in a hurry because, even though I'm constantly improving with PBs, I'm getting older and older faster and faster so the target keeps moving. After a race (I'm racing my own previous PB) do you get sore legs and feet for a while and if so just how long? And how do you know when your recover runs should end and you start pushing for more strength again. How often do you "race" (any distance) as hard as you can? My only advantage is that I have extremely high testosterone so I do manage to recover from injuries in about the same time a younger person does but I still obviously want to avoid all injuries but I don't mind just being sore if it's normal but I don't know what "normal" soreness is. I want to do a TRAIL 10K. Right now my training is (according to Strava) burning about 800-900 cal per hour and I train from 3 to 6 hours three times a week when I can. I'm actually wondering just how many calories a pro burns in a week compared to what I'm burning being 50 pounds too heavy. I might be burning as much as you or more because I'm 210 pounds rather than 160 (which is where I would be if I was a real runner) If I could get down to 180 pounds that would be an "after hitting 30" PB . . .

[@JRJapaneserunnerinUK]

How would you do for turn up race during marathon training?? That really interesting to hear😊

[@Simm0700]

Great North Run next week, taper in effect.

[@rjsouthworth5246]

Unfortunately I’ve left it a bit late to taper for my HM next week, but I wasn’t planning for a PB anyway: I already did one at my last HM and this upcoming course is more difficult, so I’m just going to enjoy myself. (Well, I say that - things can be different when you get to the start line.) Will definitely bear your tapering advice in mind for the future when I’m going for the next PB.

[@PhilyBowden]

Non-tapered races are really good training to see how you fare on more tired legs, enjoying it is always a good number 1 priority!

[@rjsouthworth5246]

Awesome! I’ll try to analyse it that way.

[@yeah-na]

My training for the month of October 2022 as an example, 1st 58:08 for 10k 5th 58:07 6th 58:27 8th 56:34 11th 54:16 13th 54:59 18th 51:37 10k PB 22nd 2:05:06 Half Marathon PB Unless your a profesional athlete theres no need for tapering, theres no need for easy run days or long runs at an easy pace, just go out every 2-3 days and do the best you can, ( The training distance for a half pb goal can be 10km -14km as long as you can handle the intensity but there will be a point where running more than the point where your intensity drops off wont be beneficial Building intensity in your runs is one of the most important aspects of training and you will find 10k is a good balance of speed and endurance (for me anyway at the age of 61) also thats how you should treat your race build intensity over the distance to the point the last 4km you should be giving it all you have You dont want to be one of those who put months into training for a race to just sprint the last few hundred meters just because you saw the finishing gantry. And just a tip for those who are worried about running so fast in training If you build your aerobic base correctly and understand the differences between aerobic and anaerobic exercise you will run out of leg power before you run out of breathing power, you can run for 2 hours more or less at more than 80% of your Max heart rate and feel comfortable ish and 90% over the last 5km without throwing up unless you been taking too many gels then thats your mistake you will learn from. Good luck and god bless.

[@tomascanevaro4292]

Just caught this video after running my first HM race! 1:38:47 official time, smashed my pb by more than 10 minutes 😄

[@tomascanevaro4292]

And yes i did taper. Ramped down my milage for the 2 weeks leading up to the race.

[@michaelrockow5461]

Willamette Valley Half in 3 weeks. Still dealing with a bruised toenail, but the other injuries have healed. And I am quite under trained.

[@Rich_1]

i got a Ultra coming up. I always over train 🤦‍♂️ so for my next race I’m definitely gonna try and focus on the taper and actually rest 😅 probably.

[@marcelomar9728]

Polimento Top!

[@AienAristeuein]

Yay, K's!

[@mckonal]

loved the hair, nice genetics.

[@S.F.Martin100]

“Taper Tantrums”🔥🇨🇦✌🏼😂

[@chrishall8590]

What does the week after the race look like?

[@AlbertWeijers]

I have long runs plannen in the 3 and 4 weeks before my marathon of about 3 hours, one week before I have a long run of 2 hours, I'm aiming for a 4 hour marathon. Is that last long run too long, should I shorten this one?

[@ksteege]

For me I call myself a 10 Day-ish guy I really like to get a last hard workout in around 10 - 12 days out (usually 10) even for a marathon - longer than that I felt very stale on race day. I agree like fueling its something you have to work with and see what works best for yourself in a lot of cases. I also (other than Yoga and Stretching) take out any weight training those last two weeks as well. (and for the record you wont hear me complaining about kms - Miles all day every day!)

[@PhilyBowden]

This is why individualisation is so important and it’s so good you know this about yourself!

[@matiassaueromundset3575]

When the most inspiring running channel on the interwebs also features Salad Fingers. Oh man oh man oh man

[@billis20]

Is drinking coffee recommended on race day?

[@iq_by_0303]

So i usually Start my taper 5 days to one week befor the race (I do mostly 1500 to 5k, maybe a 10k). So its usually a taperworkout 4 to 5 days out: 3x1k in Racepace (for the 15 its 3x500m) plus 400m Faster that racepace. Then its easy runs until the day before, where i really like to do prerace Workout. It usually consists of 700m or 1k at racepace and i do it the day befor. I think thats way better than having a restday on the day befor. I have always done it and i think it just works really wellen for me.

[@emma_____________]

😂 45 seconds in and you’re already cracking me up

[@PhilyBowden]

Haha I aim to please 😎

[@laurahjen4070]

3 weeks to my half marathon number 5 but this time Is Cph half so os more intens and my goal is 1.30 and hopefully getting in the top of my age grup you are really my idiol my dream is to become like you gonna start Ny tabe next sunday so 2 weeks before race day

[@TheMrsBeagle]

10 days or from my upcoming half, and I'm really hoping to PB this one, but tapering always gives me so much anxiety! Seeing my mileage drop fills me with nerves that I'm losing fitness, regardless of the fact that i KNOW I'm recovering and growing stronger. I still worry I'll show up on race day dragging and heavy and slow 😩 does this ever happen to you?! Have any strategies for dealing with it?

[@AMostlyFunctionalJess]

Just forcibly yanking me back 10 years with that cheeky Salad Fingers reference, why you gotta give me such aggressive whiplash 😭

[@PhilyBowden]

Hahahahaha best comment 👏🏼

[@AugherAndy]

have u got depop?

[@tele-key-nesis8443]

Great timing, 3 weeks out... here we come Sydney Marathon!

[@ianpayton3639]

Having a had a few tapers over the last few years, it still amazes me how this works every time. Just need to sort my head out from the relentless, and incorrect narrative that I’m throwing all that training down the drain😂

[@tarnel9]

As Steve Runner always says "Live long and taper!"

[@peacem4ker518]

Hey Phily, I have a triathlon next week So tapering should have started somewhere around last week. Problem: I got a knee injury 3 weeks ago, which put me out of training for another two, two and half weeks. So what do I do now? basically 4 weeks of "tapering" (2.5 week nothing, and 1.5 weeks really tapering)? Or should I do a little more now, than in a normal tapering?

[@PhilyBowden]

It’s unfortunate about the knee problem but the same principle applies, there’s no fitness to be gained at this point out, and on top of that you don’t want to do too much and risk the injury coming back! One to do your best with the cards you’ve been dealt

[@peacem4ker518]

@@PhilyBowden Thanks for your tips, I had some slow runs, rides and swims this week, and a very short session, to get some speed in. I am somehow okay with my result, my swimming was bad, and the extra 120m on the course cost me the sub 3 hours in the end, but I had my first 40k ride with an average of 30+ kph and with my run, I hit my target of 1 hour. Good luck for you next goals!

[@auricawolf]

watching this 3 days before my half marathon in Jersey realising I've run waaay too much the past 2 weeks oops

[@iberiksoderblom]

I've actually had marathons, where I startet training three weeks before the race Kind of an inverted taper...