29 Sep '14, 3pm

What to do in the two weeks before your first half marathon:

this fall? In the two weeks before the race, known as the taper, you will reduce the volume and intensity of workouts so you get to the starting line feeling ready to run. After so much training, some runners find it hard to scale back; others find it hard to get off the couch. But doing too much (or too little) during this critical period can compromise the recovery you need to complement all your hard work. Here's how to strike the right balance between running and resting. TWO WEEKS OUT FROM RACE DAY This stretch is preceded by your final long effort (10 to 14 miles) on Sunday. Keep weekday workouts to 30 minutes. It's fine to do some easy cross-training on nonrunning days, as long as the activity doesn't make your muscles sore or have the potential to cause injury. If you don't want to exercise on days you don't run, that's okay, too. End this week with a 45-minute run...

Full article: http://www.runnersworld.com/race-training/how-to-taper-fo...

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