Quick Answer: The biggest taper mistakes are cutting mileage too fast, trying a new shoe or food right before race day, skipping easy runs entirely, over-stretching new areas, and letting anxiety turn rest days into extra intensity. Reduce volume gradually, keep everything else the same.

You’ve done the hard work — 10-12 weeks of long runs and speed sessions. Taper week is where good training plans quietly get undone by well-meaning last-minute changes.

Mistake 1: Cutting mileage too aggressively

Dropping from 30 miles a week to 5 in one jump can leave your legs feeling flat and heavy on race day, not fresh. Reduce volume by about 20-30% each of the final two weeks, not all at once — keep the same running frequency, just shorter distances.

Mistake 2: Trying anything new race week

New shoes, new gels, new breakfast — taper week is not the time to experiment. Nothing new on race day, or even race week, is the oldest rule in distance running for a reason: your gut and joints need familiarity, not novelty, under race stress.

Mistake 3: Skipping easy runs completely

It’s tempting to rest entirely once mileage drops, but complete inactivity can make legs feel stiff and sluggish by race morning. Short, easy 20-30 minute jogs keep blood flow and running feel sharp without adding fatigue.

Mistake 4: Stretching or foam rolling new areas hard

Taper week isn’t the time to aggressively work out a tight spot you’ve ignored for months. Deep new mobility work can leave muscles sore in a way that mimics fatigue on race morning — stick to your normal, familiar routine.

Mistake 5: Letting nervous energy become extra effort

Race week anxiety often shows up as ‘just one more hard workout to feel ready.’ That instinct is exactly backwards — confidence comes from trusting the training you already did, not adding to it in the final 72 hours.

FAQ: Half Marathon Taper Week, Answered

How much should I reduce mileage during taper?

About 20-30% per week over the final two weeks is standard, with the very last 2-3 days being mostly rest or short shakeout jogs.

Should I still do any speed work during taper?

A few short, race-pace strides (not full workouts) in the final week keep legs sharp without adding fatigue.

Why do my legs feel heavy during taper instead of fresh?

This is common mid-taper and usually resolves in the final 2-3 days as full recovery catches up — it’s not a sign anything is wrong.

TL;DR:

• Cut mileage gradually (20-30%/week), not all at once
• Nothing new race week: same shoes, same food, same routine
• Keep short easy runs — don’t go to zero activity
• Skip aggressive new mobility work and skip ‘one more hard workout’

Trust the fitness you already built — taper week’s only job is to let it show up fresh on race morning.