11 Things You Must Do the Week Before Your Half Marathon

The final seven days before your half marathon are more important than you might think. It’s the last stretch of your training, but it’s also a critical time to get your body, mind, and race-day logistics in order.

From nutrition and hydration to gear checks and mental prep, this checklist covers everything you need to tackle race week like a pro.

1. Fueling Right During Race Week

Carb-loading isn’t about stuffing yourself with bread and pasta non-stop. Instead, it’s about gradually increasing your intake of smart, complex carbs throughout the week. Think brown rice, sweet potatoes, whole grain bread, and fruits.

Plan your meals in advance. Focus on a balanced mix of healthy carbs, lean proteins, and fresh produce.

For your pre-race dinner, opt for something familiar and easy to digest classic choices include pasta with veggies, a baked potato, and a piece of fruit.

Don’t wait until the night before to figure out your meals. Stick to what you know works well with your stomach and energy levels.

2. Hydration Is Key

Start hydrating now. Aim for about 10 glasses of water a day throughout the week. Hydration isn’t something you can fix the morning of your race. Proper hydration in the days leading up will help you feel stronger during the race and recover faster afterward.

Skip the sugary drinks and alcohol this week they’ll only set you back. Stick to water, herbal teas, and electrolyte drinks if needed.

3. Running Strategy for the Final Week

You’ve already put in the hard work. There’s no need to squeeze in a final long run now. Your last long run should have happened at least a week before race day.

Stick to short, easy runs 2 to 3 miles at a relaxed pace just to keep your legs loose. You’re not trying to build fitness anymore; now it's all about recovery and staying fresh.

If your body feels better with an extra rest day instead of a jog, listen to it. Recovery is just as important as movement this week.

4. Keep Cross-Training Light and Easy

Gentle cross-training is great this week as long as you’re not overdoing it. Consider yoga, walking, light cycling, or a short bodyweight workout.

The goal here is to stay active without draining your energy.

This is not the week to try new workouts or push your limits. Stick to what’s familiar and restorative.

5. Prioritize Sleep and Recovery

Sleep is your secret weapon. Make it a point to get extra rest this week. Schedule downtime. Take naps if needed. Wind down early in the evenings and aim for consistent, quality sleep every night.

Taper your activity and increase your rest.

That combo will leave you feeling strong and fresh on race day.

6. Lock Down All Logistics

Make sure your race registration is confirmed and bib pickup plans are clear. Double-check transportation details. Know how you’ll get to the start line and how you’ll return afterward.

Have a race day bag packed with all essentials. If you’re staying overnight, make your packing list early and double-check it the day before you leave.

7. Study the Course Map

Take time to review the race course. Learn where the hills are, where aid stations will be, and where you might need to fuel.

Start visualizing yourself running the route. If you’re bringing your own hydration or fuel, decide how you’ll carry it whether it’s a handheld bottle, a hydration vest, or a belt.

Also, start watching the weather forecast.

It’ll help you decide what layers or gear you might need, and whether to bring throwaway clothes for a cold start.

8. Plan Your Race Day Nutrition

Don’t experiment with new foods the morning of the race. Stick with what has worked during your training. Whether that’s a bagel and peanut butter, oatmeal and fruit, or a banana with toast, make sure it’s tried and true.

Buy your race day breakfast items ahead of time, and prep your recovery food too especially if the event won’t provide anything post-finish.

9. Do a Full Gear Check

Now’s the time to go through all the gear you plan to wear or bring. Test your watch, charge your headphones, double-check your shoe laces, and make sure your clothing is comfortable and chafe-free.

If you’re running with a vest or belt, check that it’s clean and functioning. Lay everything out a few days early so there’s no last-minute panic.

Create your race day playlist, or if you prefer running without music, mentally prepare for the silence.

10. Coordinate With Spectators and Support

If you have friends or family cheering you on, make a game plan. Where will they stand? How will they get there? Do you have a post-race meet-up spot?

If you’re staying somewhere overnight, confirm your reservation. Pack a change of clothes for after the race, including layers in case you get cold while cooling down.

11. Pre-Race Night Routine

Finish the evening before your race with a simple, carb-heavy dinner and a big glass of water.

Set multiple alarms if needed.

Lay out everything you need: clothes, shoes, bib, gear, breakfast, ID, and anything else you’ll need to grab and go in the morning.

Charge your devices.

Take time to relax read, stretch, or journal to calm your nerves and aim for an early bedtime.

With this checklist, you’ll feel calm, prepared, and ready to run strong on race day. Stick to what you’ve practiced, don’t try anything new, and trust your training. You’ve got this.