Marathon Taper
Last 4 weeks before the Marathon and with your longest run on the doorstep, It’s time
to think about tapering the last two weeks.
Tapering gives your body the time to heal and hydrate properly prior to the event. Small muscle tears
soreness from inflammation and rebuilding your physical strength. This is also the time that you will be
so tempted to gobble sweets and ice cream. Sooo don’t
Hard training has given you self-confidence and built a pretty good ego. The body needs that hard
training to maintain your toughness. Improper taper can harm your ego and turn your self-confidence
to mush but a proper taper can continue to give your body it’s training rush and keep you on the right
track.
Taper needs to start immediately after your longest run. It is a 3 week schedule that consists of two
easy days and one harder day then two easy days and the weekend run. Sunday is your hang around
day. Do what you want day but don’t do too much day.
Monday and Tuesday are easy days, Wednesday is track day for 2 weeks. Thursday and Friday are easy
days and Saturday is the weekend run. Easy days can be rest or run days but don’t rest two days in a
row.
WEEK ONE: Drop to 80% of your weekly training miles
Monday and Tuesday easy 3 to 5 miles.
Wednesday, warm up for 15-20 minutes followed by easy dynamic stretching. Intervals will be 10 to
15 quarter lap runs at 10k pace in the straights and slower jog in the corners. Rest for a quarter lap in
between. Finish with 10-15 minute easy jog.
Thursday and Friday are easy 3 to 5 miles.
Saturdays run will depend on your weekly mileage. If you trained on 60 or more miles per week then
do 15-17 miles. If you trained on less than 60 miles do 10-15 miles. Don’t kill yourself. This is rebuilding
time.
WEEK TWO: drop to 60% of your weekly training miles
Monday and Tuesday easy 1 to 3.5 miles.
Wednesday is a bit different. Warm up for 15 to 20 minutes followed by easy dynamic stretching.
Intervals will be 6 x 2 lap intervals at 10k pace. Rest for 1 lap slow jog in between. Cool down with 15 to
20 min steady slow jog. You need at least 3 miles of interval training.
Thursday and Friday easy 1 to 3.5 miles. Saturday is either 11-13 or 8-10. This is a confidence run to let
you know your body is now acting like a well oiled machine.
WEEK THREE: Drop to 1/3 of your weekly training schedule.
Try to run at the same time as the Marathon this week. Try to run either Monday or Tuesday. Keep it
slow and easy and short. Wednesday is dress rehearsal so treat it as race day. Eat and drink what you
will on race day. Dress like you will on race day including gloves if you’re going to wear them. Warm up
for 15 to 20 minutes then do 2 to 3 miles at race pace then 15 to 20 minutes cool down. Don’t forget
dynamic stretching. Thursday and Friday just do a little to keep your blood flowing. Easy sprints for a
mile or just rest. Saturday put it all together and remember not to start too fast.
