Multi-month training plans can seem interminable when you’re in the middle of them. The good ones, on the other hand, do provide relief. It takes the form of a taper, a period during which you reduce your training mileage, slow down your legs, and enjoy a well-earned break before a race.
Whatever your goal, whether it’s your first 5K or your latest marathon, tapering is an important part of any training programme. It may seem counterintuitive at first.
For a race, what is the term “tapering”?
In the event that you’re new to running (or have been running for a while), it’s time to figure out what tapering actually means. It is a gradual reduction in load to allow the body to recover from accumulated fatigue as explained by Janet Hamilton, C.S.C.S. of Atlanta-based Running Strong, an organisation dedicated to both coaching and rehabbing runners.
However, tapering does not mean that you should skip your long run in favour of vegging out on the couch. When it comes to marathon training, anyone who has completed a marathon knows that a 16-mile run is not only possible but likely during a taper week.
What is the purpose of a runner’s taper?
Hamilton says that as you increase your mileage, you’re also increasing your level of exhaustion. “You probably won’t be able to perform at your best if you toe the line with this high level of fatigue,” she notes.
Taking a little time off can help with that. Michael McGrane, a running club coach for the Boston Athletic Association, explains that the taper period allows the body to rest, repair, and recover from the intense peak training period in which muscles, ligaments, and joints have been taxed during rigorous training. It’s important to get plenty of rest in the final weeks of a training cycle if you want to see improvements in your race-day time.
The taper’s benefits aren’t just physical. When your body and mind are both being pushed to their limits, exhaustion sets in. It’s a much-needed break, says McGrane. Perhaps you can spend time with family, friends, or do other activities you had to put on hold during your peak mileage weeks.
What are the characteristics of a good taper?
Every runner is unique in his or her abilities. If you want to ensure that a taper works for you, it’s best to work with a running coach who can tailor the plan to meet your specific needs. However, the taper period for a marathon is typically three weeks prior to race day. McGrane points out that more experienced runners tend to stick to a two-week taper. Sample taper plans for both a marathon and half marathon are available below.
You reduce your weekly mileage by anywhere from 10% to 25% during this period. Long runs are frequently shortened by runners. Long runs of 16 to 18 miles and 10 to 12 miles can be done in the weeks following a 20- to 23-miler.
During the taper, it’s common for coaches to recommend running at a slower tempo during these runs in order to conserve energy. For the same reason, (Hamilton recommends abandoning strength training the week before a race).
By cutting the distance of recovery runs by one to two miles, McGrane says, “the body gets more rest and recovery.” You may want to cut back on your speed or tempo runs, but don’t forget to maintain the intensity. If you want to maintain a mental and physical edge, “this can help you keep your muscles firing,” McGrane explains.
In terms of the shorter distances, what do you have to say? “To prepare for a longer race, it’s critical to follow a taper plan. The majority of athletes will benefit from a taper, however, even for shorter races “Hamilton is quoted as saying. She points out that the fatigue associated with training can be overcome in as little as a week or two for 10Ks and 5Ks.
Don’t worry about your race training tapering.
Slowing down may sound like a good thing for anyone who runs more than 10,000 miles per year, but it’s not always easy.
She says that “too many athletes are afraid that they will lose their fitness overnight if they step back on the miles.” However, she claims that taking a step back can help you regain your energy and has no negative impact on your fitness.
The desire to make up for missed training workouts or long runs during the taper may be felt by some runners, though it is not universal. It can be difficult to achieve peak training but it can be even more difficult to get the taper just right for the best results on race day,” says McGrane.
Trust in your training and tell yourself what Hamilton tells her clients: “The training that you do in the last days leading up to the race will not make (or break) your performance on race day-but it can (or should) break” your performance. An Example of Hamilton’s Half-Marathon Training Program. An ideal training load for a first-time half-marathoner is 30 to 35 miles per week. A half-marathon pace of HMP
