I’m convinced that some people are able to be in peak shape (marathon or less) with a 7 day taper but others need a 14 day taper…..and to find out you just need to do trial and error. 10 days is my sweet spot for marathon and below, 14 days is for anything above marathon. One other added thing for my taper: because I am an early morning runner, during taper as I cut back on volume, I replace that time with extra sleep. And extra 15-30 minutes….sometimes 45 minutes piled up over 10 days is incredible for the body.
I like 10x200 on the Tues and 10x100 on the Friday before a sunday race. A very easy chatty parkrun on the day before, ultra low stress, see friends, talk about the race.. but no stress. I run 6 days a week, but that last week of taper I take an extra day off..... UNLESS: something goes wrong. My Feb HM goal race this year, I had a running lab test booked 10 days out from the race, so I didn't run the day before.. Sadly that day we had the biggest storm through for several years.. roads cut off, we were without power for 3 days, not something to travel anywhere in. so I ended up with 2 rest days together, began to feel flat and "off".. so my last week ended up without the usual additional day of rest.. but it did all work out, 9 minute PB, clinching the sub90.
Question regarding running 2 marathons 5 weeks apart with first marathon being the 'B' race. Intention is for a 2 week taper for first marathon with recovery week post 'B' race of low volume/intensity with cross training and then ramp to approx. 60% of previous peak to again repeat a similar 2 week taper (following your advice above) to the second 'A' race. Intention is that 'B' race will be 5 to 10 minutes slower than the 'A' goal. Does this sound reasonable all things being equal. Note this is not my first time doing marathons with a relatively close gap, but took a similar approach in the past.
Any thoughts on taper differences for different distance goal races? I like two weeks for an ultra. I have only one road marathon so far, I did two weeks for that too. But for shorter races I don’t feel like the taper helps as much and it is more important to stay sharp. I do like to have a rest/light recovery day two days out and then short with strides the day before regardless of the race distance.
I’m convinced that some people are able to be in peak shape (marathon or less) with a 7 day taper but others need a 14 day taper…..and to find out you just need to do trial and error. 10 days is my sweet spot for marathon and below, 14 days is for anything above marathon.
One other added thing for my taper: because I am an early morning runner, during taper as I cut back on volume, I replace that time with extra sleep. And extra 15-30 minutes….sometimes 45 minutes piled up over 10 days is incredible for the body.
Problem with my taper... training volume was too small in the first place.
I have similar problem
I like 10x200 on the Tues and 10x100 on the Friday before a sunday race. A very easy chatty parkrun on the day before, ultra low stress, see friends, talk about the race.. but no stress. I run 6 days a week, but that last week of taper I take an extra day off..... UNLESS: something goes wrong. My Feb HM goal race this year, I had a running lab test booked 10 days out from the race, so I didn't run the day before.. Sadly that day we had the biggest storm through for several years.. roads cut off, we were without power for 3 days, not something to travel anywhere in. so I ended up with 2 rest days together, began to feel flat and "off".. so my last week ended up without the usual additional day of rest.. but it did all work out, 9 minute PB, clinching the sub90.
How old are you, Sir
@@AB-ot8oy the wrong side of 50.
Great advice and outlook Jason.
Question regarding running 2 marathons 5 weeks apart with first marathon being the 'B' race. Intention is for a 2 week taper for first marathon with recovery week post 'B' race of low volume/intensity with cross training and then ramp to approx. 60% of previous peak to again repeat a similar 2 week taper (following your advice above) to the second 'A' race. Intention is that 'B' race will be 5 to 10 minutes slower than the 'A' goal. Does this sound reasonable all things being equal. Note this is not my first time doing marathons with a relatively close gap, but took a similar approach in the past.
So the day before racing, doing strides on the road would be better then on the track for muscle tension?
At that point the difference might be negligible... but in theory, yes!
New runner here. I love your content by the way. Any suggestions for running in colder temperatures?
Wear a hat!
Dope advice brother
Amazing !
Run half as much as I’m normally running per week?
Half of zero is zero. Got it. Thanks!
Any thoughts on taper differences for different distance goal races?
I like two weeks for an ultra. I have only one road marathon so far, I did two weeks for that too. But for shorter races I don’t feel like the taper helps as much and it is more important to stay sharp. I do like to have a rest/light recovery day two days out and then short with strides the day before regardless of the race distance.
Thx again
Always take something away from your videos sir. Thank you.
What is lowering volume? Is it mileage,?
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