Running Taper Tips to Help Maximize Racing Results
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- Опубліковано 2 жов 2024
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Are you seeking a new running taper strategy? If so, check out this video where I discuss a much better and wiser way to taper down prior to you major races.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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I agree with your advice. I have done 3-week tapers in the past and felt rested but also lost a bit of fitness. I think between 14-10 days is the right amount of time for me physically as well as mentally
Spot on Nyasha. Wishing you continued success in your future races.
Great video! A 12-14 day taper always works best for me!
👊💪💪 Keep up the great work out there Alyssa.
Nathan, another great video. Been a listener for over a year now.
Question about treadmill running. Is it ok to do long runs and interval speed workouts on treadmills? At 52 years of age now, when I do speed training outside on hard pavements, my body takes a lot of punishments later with injuries or slow recovery which takes away my progresses. It seems like treadmills have a softer landing but not sure if it will help with my speed trainings? I’ve normally do 40-50 miles a week (2k miles a year the past decade) and also use to do 100% outside road running but now with the aging, I get injuries from speed training more often on pavements outside and do half of my mileage on treadmills now. I save my outside running for races but not sure if my vo2Max will be sustained on treadmills?
Thanks for your support Bobby. Yeah, you can still get legitimate results training on a treadmill. In fact, there have been many national and world-class runners who do nearly all of their training on them, usually due to be in extreme heat and humid conditions. Keep me posted on your progress. You may need to adjust incline to 1% to equal outdoor running (wind resistance) but don't have to keep it at 1% EVERY day. I'd rather do treadmill workouts than risk injuries running outdoors. Do the best you can with that you have and you'll stay healthy and continue to progress.
Great advice, Thank you.
Interested in your thoughts on racing a 10k, seven days before a goal marathon. - bad idea?
I wouldn't..too close to the goal marathon. Do a 3 mile run @goal marathon race pace instead.
Thanks Coach; just waiting for 2 more hard training weeks and start my 10 days taper. When do you think that we can get a massage on those 10 days taper? Blessings
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3 weeks and 2 days til my marathon.
I’m on the tail end of a tooth abscess and course of antibiotics and am torn between feeling like I’ve lost my pop and knowing both of things will only let me improve.
I was going to do 3 wk taper but per your advice am doing 10 day taper.
Wish me luck!
Good luck Nathan and sure it will be helpful. Keep me updated on how it went
@@rundreamachieve will do Coach!
I’m truly appreciative for all the pace-pushing you encouraged me to do.
It felt almost ridiculous out there in the heat of the summer hammering paces I could hardly hold.
Now - as my natural cadence is like never before, even feeling sub-par I know anyone who lines up against me is goona have to work for it.
Because I was on a medium/paced recovery run-
And I was just about at goal Marathon pace, and I had felt like I was jogging.
My 14yo doggie training partner may feel different about you hahah. She likes my slow easy days.
She is grumpy when we push the pace.
Her favorite workout is watching me run around the 1km block as fast as I can while she naps.
Along with your training tips we went all in running over 2,000 miles in this training block with over 24hr spent meditating in cool water.
You better believe ima let you know how it goes!
Finally, a marathon, that I gave myself a chance at!
What a feeling.
💪
Thank you Coach. This is really helpful. I'm a beginner runner currently running 60 miles per week, as part of a long training block for a goal marathon race in 8/2023. Signed up for a half marathon 1 month away from today to tune up the training. Would you recommend a 10-day taper for the HM as well? Or should it be shorter than 10 days. Thanks again!
Hey Sean. My pleasure. Hope you have a great time out there in the half and the full-marathon. I would run easy 2 to 3 miles prior to your half but don't taper down extensively for that but definitely for the marathon. Keep me updated brother.
I just discovered your channel and you hands down give one of the best advices. I'm training for the first time for a 5K. I have raced 5Ks before but with out training. My PR is 20.42.
I'm trying to run 18:00 on Nov 19th. Started training 2 weeks ago. Is this realistic?
During the 10 day taper, how many miles should I do at goal pace for the 5K?
Please and thank you
Appreciate that feedback RDC and wishing you the best in getting your next 5K. Welcome to the Team brother. Legit job dropping that 20:42. I see you going sub for sure 18 in due time. 2 miler at goal pace 5 days out from your 5K as one last reminder. Keep m updated on your progress and thanks for subscribing.
@@rundreamachieve Greatly appreciate it. Means a lot coming from someone like you. Thank you and I will keep you posted. Will keep watching for more tips
💪 @RichDADChardie
I'm running for 3 years now. In this time I've never actually raced. But I do a lot of time trials to check my progress. A few of these I treat like a race (when there's more time between the last time trial than usual) with mini taper and all the other things you do before race. For me, I found out the same, easing off the gas too early feels like I've lost lil bit of fitness (and I probably did). For me "too early" is 3 days or more. But I'm not training that hard as the enthusiasts (let alone the pros), I'm slow and I train for 5k/10k only.
Maybe it's all in my mind, I don't know, but: hard workout 3 days out (long run or long tempo is what I do), fast but short workout 2 days out and 1 day out just resting is the sweet spot for me. This year I finally dicided I'll sign up for a race and, like the previous guy, I have a race in 3 weeks and 2 days. But not a marathon, mine is a 10K.
I'm not gonna change my taper for the real race, will just have to make sure to get lots of sleep, because I found out for me, the sleep is a major factor, even more than for my legs to feel rested.
Hi, Nathan, I recently found your channel. I think you are a good presenter and have lot of good info on the subjects! There's a sea of running channels and running enthusiasts who give tips or even whole training plans here. But a lot of them do it in overly happy and cheerful way which, personally for me - turns me off. Other channels ramble, or are too technical or too something in some direction.
Thanks for your support Kyle. Make sure to subscribe and hit the bell icon. Looking forward to hearing about your new PRs in the coming months and years. Sound like you have a legit mindset leading into the days before your main races as well. Keep up the superior work
@@rundreamachieve thanks, Nathan. i'm subscribing now.
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@@rundreamachieve today did a 10K time trial in 48:10. it was 53mins. when i began 10k training last year this time. pleased by the result. planning to do goal pace and sub goal pace only workouts next week and a half (and go really slow in recovery days).
@@kylestephens9593 Superior work Kyle. Nice job! THAT is what I am talking about.
Another great video! 👍
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I'm running a 10k on Sunday. I normally run 5 days a week. Tue.intervals, Thur. Tempo Sunday long run and Fri. And Saturday easy runs. I want to keep my volume up 34- 40 miles a week. This is a race series so once a month for 4 months. How do I get a little edge,but not give up my training .
Hey Kevin, sounds like you are doing everything right brother. Maintain your confidence into your race. I always tried to do the opposite of my competition when I was at my peak. I would stay relaxed the morning of the race, be conservative early in the race and attack when it counted most (when they were the weakest) and run the tangents in the race. There is no need to run further than you need to in the race. So, keep that in mind in the 10k. If a right turn is coming up, get to the far right of the road before you get to it, same goes for making a left hand turn. Let your competition run further than they need to. Racing is a challenge so do expect it to be tough. Your edge is your mindset. Remember, less mental and physical tension the better your performance is going to be. So, stay relaxed and attack when it counts most in the race. Don't try to win that 10k in the first half, run a negative split. Hope this helps
What would you recommend as a taper. Would thar be same miles,but all easy. Would it be a reduction in miles by a percentage?
The other thing is should I not run the day before or maybe 2or3 days before the race.Thanks for your help.
@@kevinhouck3309 75% drop in mileage 10 days out. Yes, all easy with a 2 mile run 4 days out from your main race at goal race pace, 3-mile run at goal pace if running a 10k.
@@kevinhouck3309 I would either take the days off or jog 2 to 3 miles easy with 3x100m strides
Great take at 7:52 (good points about recovery/EZ paces). How much slower should you be running your EZ and everyday paces relative to MP? In the past I've probably run my EZ and base paces too close to MP but I'm aware of that now. I know you want 40% at or faster than MP to make MP feel easier but when you DO have EZ days do you go 2 minutes slower EZ? I.e. 7:38 MP, 9:38-10:00 EZ? Or am I off?
easy should be around 64% of max heart rate...I'd aim for around 1:30-40 slower than marathon race pace, just jog and take it easy on easy recovery days. It is the harder track and road sessions where you want to focus on overall pace. The benefits come from the rest period so make sure to jog on easy days.