Tapering

It would seem like half of the DC run community is tapering for fall marathons. With Marine corps, NYC, Philly, and Richmond wedged into about a months time, it is a good time to review the concept and value of tapering.



In essence, tapering refers to a gradual decrease in training volume to allow the body to recover from the months of training load. The reduction in training volume has been documented to result in improved race performance. It is worth mentioning that for a dedicated athlete reducing training volume can be quite difficult. After months of a routine of training, taking it easy ain't so easy! Unfortunatley, I feel that most athletes short change the benefits of their focused training by not tapering enough.



A taper for a marathon typically is two to three weeks in duration. A more experienced runner may be able to get more out of a two week taper than a full three weeks. On average, the last three weeks before a race will see a 20%, 40% and finally a 60% reduction in weekly training volume. It is essential to note that there is a reduction in volume but not intensity. The reason for not reducing intensity is that we want the body to recover from the training but not lose its adaptations from the focused training. The intensity work leading up to race day keeps the body primed to perform at the high level of our race day pace mentally and physically.

Interestingly, three weeks from race day is when most runners overdo it. This leads to feeling flat two weeks out at which point the struggle begins to rest up. A gentle reduction in volume three weeks out helps you feel fresh physically and mentally. I feel that is is usually better to undertrain versus the alternative.



Most marathon training programs have a minimum of three specific components: speed work to influence VO2max, tempo work to address lactate threshold, and a long run for endurance. Each of these components will experience a reduction in volume, not intensity. We all have our favorite training programs because they work for our particular needs and schedule. It is important to underdstand that what works for one runner might be ineffective for another. With experience you can decide how much long of a taper you need, and how much volume you need to reduce.

The last month of training for a marathon look like this for me:
speedwork:10x400,8x800, 5 x 1000, and 6x400 race week (all with warm up and cool down)
tempo work:8miles at marathon pace(MP), 5 at mid tempo pace, 10k-3 easy/3 hard, 3@MP
long runs:20mi at MP+15sec, 13 @MP, 10@MP, Race day!

These are the key components of my runs. I have some junk miles and plenty of cross training sprinkled in there. This gives you a starting point. Keeping a training log helps you go back to review patterns when you have a good race. More importantly, when you have a bad race you can actively avoid what might have lead you down that path.

Happy trails.....