After 15 weeks of grueling long runs that have left you questioning why you signed up in the first place, you have finally arrived in the homestretch. Time to relax and rest up for the big race 3 weeks ahead? The hard work is done right? Well, unfortunately the answer is yes and no. While most of the hard work is done, you can’t take your foot off the gas pedal yet! Mastering the taper for a marathon is difficult, but in this post I will share the best practices for getting to the start line with your engine primed for success.
Why Taper?
First, I want to explain what a taper is and the importance of executing it correctly. The dictionary defines taper as “to diminish or reduce in thickness toward one end.” This applies to your training plan as you need to reduce your training as you approach your race day. Once you hit the final 2-3 weeks of your training, the focus needs to shift from building fitness to maintaining fitness. If you don’t taper at all, you run the risk of tired legs at race day. If you taper too much, you also run the risk of sluggish legs. Striking the balance correctly can lead to a great marathon performance.
Break the Taper into 3 Sections
Just as training plans differ, tapering for a marathon will probably look a little different for each runner. There is some debate over the length of a taper, but the consensus usually favors a 3 week taper, especially for beginners. To help mentally, I have always split my 3-week taper into 3 separate sections.
Week 1
In this first week of tapering, there is no reduction in intensity during the workouts. However, I chop off about 5-10% of my volume from the previous week (5-8 miles for most runners). Most of it comes from reducing the long run down to 15-16 miles. It takes your body an average of 10 days to realize the benefits of a workout and make a proper recovery. So, still put in a solid workout this week to stay on track with your progress.
Week 2
While keeping the intensity up, I drop my mileage another 10-15% (20-25% total from peak) during this week. Once I am within 10 days of my race I don’t add in full speed workouts, as I cut a few intervals during my speed workout for the week. My full interval workout would be on Tuesday, with a shortened tempo run on Thursday to maintain race pace. My long run drops to 10-12 miles with a few race pace miles to stay fresh. A good friend of mine uses the phrase “the hay is in the barn”. You really can’t gain anymore fitness at this point, so the goal is not to tire yourself out at the end of this week.
Week 3 (Race Week!)
This may be the hardest week mentally as you battle the upcoming nerves of race with the anxiousness of not running very much. Most of my races have been on Saturdays, so I typically will run Monday, Tuesday, and Friday. Monday is just easy mileage, Tuesday is the last workout (my go-to is 2x2mi @ race pace), and Friday is an easy 3 mile shakeout. Total mileage (minus the race distance) is only around 15-20 miles for the week. This can be modified to fit a Sunday or Monday (Boston!) race.
Common Mental Traps During the Taper
Weight Gain
It is very common to see your weight tick up a few pounds towards the end of your taper. This is not a bad thing as your body is stocking up extra glycogen (which is energy) due to you eating a larger amount of carbohydrates and not burning off as many. I suggest don’t weighing yourself during the last 3 weeks and know that the extra water weight will come in handy come race day!
Feeling Sluggish
Some runners report feeling somewhat sluggish during their taper. If you are tapering correctly, you SHOULD actually feel somewhat sluggish. As you are more relaxed, your body finally has a chance to start healing itself. Your body is not producing as many endorphins, so you are really experiencing withdrawal. It may seem frustrating, but know that your body is preparing itself for the big day!
The Phantom Ache
I love to over-analyze everything. This really challenges me during the taper time. As your body heals itself and repairs your muscles, you will probably encounter some aches here and there. If you have been healthy up to the taper point of your training, don’t freak out about a minor ache. To help mitigate the mental stress, you can always make a last minute tune up appointment with a chiropractor.
How to Handle Extra Free Time During Tapering
As you reduce your mileage throughout the taper, you will have some extra free time that normally wouldn’t have in your schedule. There are many great uses for your newfound time. Spend more time with your family, read a book, and stay off your feet. Don’t try anything new during this time, especially any type of strength or cross training. You don’t want to start using new muscles at this point in your training. The same goes for trying any new foods, it is just not worth changing up your habits this late. The most important thing is resting and keeping your body in rhythm.
For a full view of how to train for a marathon check out my previous post here, Happy Running!
