Everything You Wanted to Know about Tapering and Even More
Tapering is one of the most important aspects of the marathon training cycle.
For you to maximize your marathon result consider including it as the last step before a marathon start.
The concept is simple. Tapering means reducing the volume of your weekly training mileage during the final two to four weeks leading up to the marathon.
There is no universal approach to tapering. In fact, the whole recovery process might remain a mystery to an athlete as everyone approaches tapering with its own agenda. When it comes to training for a goal race or running a race as a workout, each athlete chooses a different approach.
Let’s take a look at some of the general concepts of tapering.
The three-week taper plan seems to be the most commonly used plan among marathoners. Tapering begins immediately upon completing your last long training run three weeks before a marathon. The final pre-marathon long acts an indicator of your readiness for the marathon instself. In order for your legs to feel swift and strong on race day, you should reduce to a minimum number of workout to ensure you keep with chosen marathon pace.
Drop all high intensity workout plans and only low intensity workouts are allowed during tapering.
While maintaining your weekly schedule, pay attention to recovery and add extra rest if needed. Invest a little extra time into foam rolling and substantial nutrition.
Instead of going an extra mile, cut back on your running routine two weeks before the start.
For a successful marathon performance make the last week your lowest volume.
And finally, eliminate all types of exercises throughout the last weekend of your taper period.
Now you can rest assured that you have set yourself up for a great race with a smart, well-executed taper strategy and for faster race times.
How do you change your work out schedule before a marathon run?