Marathon Tapering Tips - How I Tapered For A
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- Опубліковано 27 сер 2024
- In this video I show you how I tapered before running a 2:24 London Marathon. I go through how much marathon tapering I did, when my last long run was in marathon taper week and some other things I did that I think helped me run faster in the race.
I think tapering for a marathon can be quite a personal thing, but I want to show you what I believe I got right.
There was some trial and error. Before I ran marathons I didn't really know how to taper for a marathon, but with experience, I got better at it and understood my body better and what I needed to do to be ready for races.
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Please make video about your daily hydration and nutrition??
Great video Patrick. High volume approach with those evening Easy Runs really works well, youve proved that. The Steady morn pace & easier evening pace is a switch around from Lydiards runners but same concept. 1hr Steady & 35-45min easier run in the 2nd run. I love how you stacked so many bricks as I like to say...laying the Aerobic Foundation for a Strong Pyramid. I think for half marathon & marathon your training was the perfect way to stay mostly injury free and by not doing the hard 30min threshold run AND 2 x wkly vo2max sessions you really didnt overtax or do much Anaerobic running. Love the channel, cheers 🎉. Zac
Thanks Zac. Yes having a strong foundation is so important. And not overdoing it so I can be consistent has helped a lot. Its not always easy to get the balance right, but this way has been good for me.
This is the video I was waiting for. Your experience pretty much coincides with what a sub 2:20 marathoner suggested-a sharp 10-day taper worked best for him throughout his career when doing very high mileage. His taper progression seemed a lot like yours. At first I thought what he (and you) suggested was a bit too aggressive but the more I think about it the more it makes sense.
Interesting, I think if you're doing high mileage, dropping off for 2 weeks is almost a shock for the body and you potentially lose some sharpness/fitness. A bit of a shorter taper in that case is better I think.
Bit late Patrick, I've got Berlin on Sunday!
I know, sorry about that! I kind of missed the Berlin window.
Good luck!!! 😁 I ran it last year and thoroughly enjoyed it. I'm sure it will be epic.
Great as always. A short, sharp taper works best for me as well. Of course I was tapering from 107 km, not to 107 km :-) I once tried a 3-week taper that Peter Pfitzinger suggests, but felt I lost a lot of fitness. I'm guessing the effect of the taper on fitness has something to do with your lifetime mileage.
Thanks Greg, yes I think I would lose fitness with a longer taper, and I don't want to experiment either just in case I do! True, probably with a lot of lifetime mileage you could get away with it.
Going for a sub 3 in 15 days. Going to do a 12 day taper and really dial back
Good luck!
Me: having two rest days, the week of a 10k race, for my taper
Patrick: running 178k the week before a marathon 🤣🤣
Interesting point you raise about whether you could lose fitness the week of the race. I doubt you could, but I think mentally it would feel bad to not run at all, the week of a race
Haha and yes after all that mileage, not running much the week before the marathon would feel very strange.
What was your down time like after the marathon? How many days did you take off? Might be one for the next video… something people also get wrong!
Funnily enough I got this one wrong myself and didn't have enough down time and got injured! I guess I could make a video on what not to do!
What's your go to shoe on a marathon or half marathon?
The Nike Vaporfly 2
Hi what percentage roughly of your weekly mileage is done at any easy pace roughly zone 2 for you. Thx
Hi, Maybe around 60%
How did you manage to stay injury free with so many miles built up so fast??
I gradually built the mileage, it wasn't that fast. I try to listen to my body. I don't go very hard in runs that often, leave that for races.
🎉🎉
In retrospect, do you think you would have had even better performance if you attended at all to recovery days during your training?
I don't think so, I felt very good and fresh on the day of the race and during the race. I'm always willing to experiment more though and could try more rest days. But this seems to work quite well for me.