What is it?
The final period of the marathon training block when athletes reduce their training so they are fully rested and in optimal shape for racing. The recommended duration is three weeks. An ideal time to highlight this as the London Marathon approaches!
The Importance of Tapering Effectively
I cannot stress how important these three weeks are as some of the most important aspects of your whole training block. Athletes should be on the start line in peak fitness and with maximum energy in order to run their best. Manage this correctly and you can run to your potential. And the result of undertaking too much or too strenuous training? Fatigue early in the race, or worse still, on the start line, leading to a drop in performance. Having put in so much work and graft over the preceding 14-16 weeks, often in wintry conditions, (for those running any spring time marathon in the UK), it is disappointing if these weeks aren’t managed properly and results don’t reflect the effort of the training before the taper.
I have lost count of watching experienced club runner’s pushing too hard in the last couple of weeks. Their energy levels start to return from the considerable training completed. They therefore think that a long run at marathon or threshold pace is required. The compulsion to keep training at previous volumes is also present. Or, with too much adrenaline, nerves and anticipation now forming for race day, they want to expend this energy. Wrong! By all means, maintain the intensity, but reduce the mileage. Add in plenty of recovery runs at a very easy pace and add in more rest days.
The Taper in Practice
My recommendation from my own experiences and coaching others are;
- Reduce volume by up to one third three weeks out
- Reduce volume by 40 to 50% two weeks out
- And race week by up to 65%. A short race prep run and recovery efforts only this week.
I would also consider;
- Maintaining some intensity by incorporating faster interval training at 5k race pace
- Using strides at the end of recovery runs
- Additional rest days
- Focusing on recovery runs
- Reducing the volume of your weekly long run (one week before your run should be no more than half marathon distance for an experienced runner and 10k for a novice runner)
- A 10k race two weeks out works really well. It will benefit your race fitness. It is short enough for a quick recovery and it will make marathon pace feel much easier. It is an opportunity to wear your marathon day kit too and get into that racing zone.
If you wish us to produce your marathon training plans including your taper, then please email us at coach@liveforrunning.co.uk for more details. Check out our pages at Services – liveforrunning.co.uk for all our race packages from 5k to marathon and beyond.
Don’t let the taper be a barrier to your marathon. Treat it with respect and race the best you can. Good luck!
