How do I taper before a big race?
The purpose of the taper is to bring out a quicker performance by allowing the athlete to recover and sharpen fitness. Typically, runners can expect a .3-5% betterment in performance with a taper and most runners report feeling physically and psychological better after going through a tapering period. Unfortunately, a decrease in volume without an increase in intensity/speed can lead to detraining.
Tapers vary depending on the distance of the competition. Total volume can decrease by up to 85% of original training. With low mileage training, a 20-30% reduction in volume is fine.
3-5k- 1 week taper
8k-10k- 2 week taper
Half marathon/marathon- 3 week taper
I will use my friend Danny C. as an example. Leading up to his 1hr plus PR in the marathon (3:17), he would regularly run long intervals and long threshold runs for workouts, as well as one long run during the week. Before the marathon, he cut back his long run to 10 miles, and his final workouts were short but intense—mile at race pace, plus 400s at a quicker pace.
The number one mistake I see people make in racing is essentially stopping all training the week(s) before the competition. The week before a race, you want to decrease the total volume and get in a light, quick workout about 4 days before the event. Another mistake I see is taking the day before a race off. This can lead to a feeling of staleness and stiffness during the event. It’s much better to take 2 days before the race off and then the day before, run an easy 15minutes.
The number two mistake I see is trying to cram in training in the last 1-3 weeks before the marathon/competition. Although I mentioned you shouldn’t completely rest, you also shouldn’t get in extra workouts or high intensity lactate workouts. Your goal during this period is not to increase fitness, it is to bring out the fitness that you have.
-Jen
Keep the questions coming!
Jen Toomey regularly coaches programs for Salem Park Recreation and Community Services. She is a track and field coach and a certified USA Weightlifting Coach (Olympic lifts). She has been running for 15 years
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