What to Do the Week Before a Half Marathon (Hackney Half Edition)

Whether it’s your first time running the Hackney Half Marathon or you're chasing a new personal best, the final week before race day can make or break your performance. Here's your day-by-day guide to tapering, fueling, and prepping for success — straight from local sports therapy pros who’ve helped hundreds of runners cross the finish line pain-free.

Why the Final Week Matters

Your training is done. This week is about letting your body recover and get primed for performance. Don’t be tempted to squeeze in “just one more long run.” Trust the process — this is about tapering, not testing.

7 Days Out (Sunday/Monday)

✔️ Last long-ish run (easy pace)
Keep it short — think 5–8K, not a full-out session.

✔️ Book any bodywork early
If you're planning a sports massage before the Hackney Half, now's the time — not two days before the race.

5–6 Days Out

✔️ Prioritize sleep
Sleep is your #1 recovery tool this week. Don’t aim for perfect the night before the race — aim to bank good sleep during the week.

✔️ Stick to your routine
No brand-new shoes. No new energy gels. No experimenting. Stick with what you know.

3–4 Days Out

✔️ Hydrate consistently
Start increasing your water and electrolyte intake now — not the night before the race.

✔️ Reduce intensity, not movement
Light runs, mobility drills, foam rolling. Think movement over mileage.

1–2 Days Out

✔️ Carb-load smartly
No need to inhale three plates of pasta in one sitting. Add slightly more carbs to each meal for two days. Whole grains, sweet potatoes, rice — your fuel for race day.

✔️ Pick up your Hackney Half race pack (if needed)
Double-check your bib, timing chip, and race instructions. Know your start wave and logistics for race morning.

Race Day: Hackney Half Marathon

✔️ Eat 2–3 hours before your start time
Something you’ve tested on training days — toast with nut butter, porridge, or a banana and oats combo.

✔️ Warm up properly
Dynamic stretches, leg swings, light jogging. Don’t just jump in cold.

✔️ Enjoy it
The Hackney Half is one of London’s most vibrant races. Soak in the crowd, the music, the energy — and trust the training you’ve already done.

Bonus: Recovery Starts at the Finish Line

After your race, keep walking, sip water, and get some protein and carbs in ASAP. Book a post-race sports therapy session to speed up your recovery, reduce soreness, and treat any niggles before they become full-blown injuries.