How many weeks to taper

This is not only a major workout, but a critical test of your marathon goal. If sore or fatigued, reduce intensity and or volume. Sunday: Go long, reducing intensity to easy. Do miles max. The marathon is now days away.

Friday: Tempo. Slightly reduced volume maybe by percent. Sunday: 16 miles, ending with percent as many marathon-pace miles as two weeks ago. This should not be super-hard. Total weekly volume: 10 percent below normal.

Reduced to about half of normal volume. Total weekly volume: At least 20 percent below normal. Tuesday: x m tempo pace no faster than 12K pace with sec recovery between reps. The goal of the taper is to boost confidence while reducing the total stress on your body by allowing it to fully recover by the time race day arrives. Your last big, meaty long run should be about three weeks before your goal marathon.

Two weeks before race day, do a medium long run, reducing the volume by about 30 per cent from your longest long run. For most people, this will mean a run of about K. One week before the race just run easy for about K.

Studies have shown that a proper taper will actually improve your race performance by about five per cent , versus trying to add more training in those crucial last couple of weeks. Stay focused and stick to your plan. The biggest challenge during the taper is staying positive. As race day approaches, doubt will inevitably creep in. A great way to counter the fear of failing when the gun goes off is to actually practice being positive.

During your easy runs in the last couple of weeks, visualize the finish line of your race, with you crossing the finish line feeling strong and happy. Also, develop a mantra. Something you can say to yourself when the going gets tough that will keep you focused and put the race into greater context. The week of the race, reduce your mileage by at least a third, and much like with the marathon, make your last workout something manageable and confidence building.

Channel your extra energy wisely. If you find yourself with extra time and energy try to fill it with something else productive or fun. This could be something that was neglected during the times you were busy during training. Things like organizing a closet, reading a book, sleeping in a little longer, soaking in a hot bath, going on an easy bike ride for fun, getting a massage, catching up on a TV show, etc.

This is not the best time to learn skateboarding or skiing for the first time or start a new and intense exercise program. Rest assured that a strange new symptom or thought is probably something that other runners have experienced. Here are some things that are normal during a taper not listed in any particular order :.

Remember, the purpose of the taper is to help you feel more mentally and physically refreshed for race day. Even though you may be doing less physically during this time you can still be working on your mental strength. When you have anxious thoughts be sure to acknowledge them. These thoughts are just a sign that you care about the race and your performance.

Then work on building positive mantras to make your mind stronger for race day. MetPro -Speak with a Metabolic Expert to review your current habits, discuss your lifestyle needs and receive actionable steps toward achieving your goals whether it is to lose weight or change your body composition.

She has run 3 marathons this year under world record pace and has the goal of going sub at the Tokyo Marathon this year. Name required. Email will not be published required. Screenshot of MTA beginner marathon plan. Here are some things that are normal during a taper not listed in any particular order : Self doubt Did I do enough?

Do I have what it takes? Did I train right? What if I fail?