Marathon Taper: The most over looked phase of marathon training?

Why is the Taper Important?

In my opinion tapering is the most overlooked phase of marathon preparation. Tapering allows your muscles to repair from months of vigorous training, it allows your body to replenish necessary glycogen stores and it gives the mind an opportunity to recharge for a superhuman effort on race day!

Length of Taper

To taper effectively for a full marathon it takes about 2 to 3 weeks.  For the half marathon distance 1 to 2 weeks is most effective.  There are a few key factors to consider when determining the length of an athlete’s taper.

1)  How many weeks was your marathon build up?

2) Are you free up any nagging injuries.

Generally if your buildup was longer than 16 weeks and/or if your experience any nagging injuries I would advice a longer taper period.

I do believe there are drawback to prolonging a taper.  I have found from my own personal experience during an extended taper I lose fitness and it’s difficult not to become sluggish from the lack of activity.  To combat this sluggishness I have performed short 10 to 15 minute jogs to keep the body feeling fresh.

Intensity & Volume of Taper

Tapering is a gradual process. Some training schedules take a more conservative approach than others, but I prefer to decrease intensity and volume drastically in the final 10 days of a full marathon and final 5 days of a half marathon race.  If you look at most of the new running literature you will find most of the training is moving to shorter taper periods.

A Few Tips 

1)      I will perform my most intense long run 3 weeks before a race.

2)      I will perform my last intense workout 10 days before a race.

3)      I will avoid weight training in the final 10 days before a race.

4)      I will increase the frequency of my chiropractic and massage appointments in the final 3 weeks before a race.

At the end of the day a taper works differently for each athlete, so it is important to read your body.  For that reason I won’t provide a one size fits all template.  Here is an example of my taper before Toronto Waterfront Marathon back in 2004.

Monday

Am: 30 Minute Easy Run

Pm: Massage + Chiropractor

Tuesday

Am: 10 Minute Easy Run + 4 x 10 seconds fast (walk back rest) + 5km at Marathon Race Pace + 10 Minute Easy Run

Pm: 10 Minute Easy Run

Wednesday

Am: 30 Minute Easy Run

Pm: Chiropractor + 10 Minute Easy Run

Thursday

Am: 15 Minute Easy Run + 10 Minute Marathon Pace Run

Pm: Massage

 Friday

Am: 15 Minute Easy Run

Pm: 10 Minute Easy Run

Saturday

10 Minute Easy Run + 4 x 10 seconds Fast (2min walk rest)

Sunday

Am 1: 5 Minute Easy Run + 4 x 10 seconds fast (2min rest)

Am 2: Toronto Waterfront Marathon – 2:23:39!!!!!!!!!!!!!!!!!!!

MIKE