How to Taper Before a Long Race

How to properly taper for your race - Runspirited

As a coach, I prescribe a two- or three-week taper, starting after the last long run, depending on the athlete's fitness, race, goal and other variables.

How to successfully taper for your race distance | Running Shoes Guru

Tapering is a training term relating to the final week or two of your training plan. It systemically reduces your exercise intensity and load for the lead up ...

A Day-By-Day Training Guide For Race Weeks And Tapers

For races up to half marathons, consider a shorter tempo or cruise intervals around lactate threshold. Just make sure to avoid muscle damage, ...

Tapering for Optimal Race Performance | Runner's World

Several of the studies concluded that the optimal length of taper is from seven days to three weeks, depending on the distance of the race and ...

Should You Change How You Think About Tapers For Long Races?

Conventional wisdom states that athletes should do 2- to 3-week tapers with ~50% volume reductions and maintenance of intensity. But many of the ...

Marathon taper advice : r/running - Reddit

I would start tapering 3 weeks before the race, but no problem starting at 4 weeks, as long you keep the usual intensity for each session. I ...

The science of tapering: how should you taper before a race?

A step taper involves reducing training volume by a given percentage and maintaining this until competition day (see the straight line on the graph above). In ...

Tapering before you race: Less is more! | Dynafit® USA

“The 20% rule is tried-and-true in tapering for a runner. When you start tapering for an ultra-marathon four weeks prior, then you cut back on running ...

Why Tapering Is Important Before Race Day - ASICS

Tapering in marathon training typically involves significantly reducing the intensity and distance you run in the final two to three weeks of training.

Marathon Tapering: Here's what it actually is and how to do it properly

At three to four weeks out from Event Day, you will be doing your longest run on your Training Plan. For most people this will be a 20-mile run.

How to Taper Correctly | Runner's World

Tapering properly means cutting your weekly mileage volume by 20 to 30 percent each week from your highest volume week, for three weeks.

Designing taper for race performance - Mayo Clinic Health System

Tapering means reducing your training load before a competition to optimize performance on race day. It's the rest period before race day to reduce the effects ...

Tapering Can Help You PR at Your Next Half or Full Marathon ...

During the first week of your taper, your long run should be shorter—about 60 percent—of the previous long run,” Russell says. For example, if ...

How to Taper Correctly to be Ready for Your Marathon

Three weeks before goal race · 1. Reduce weekly mileage to 85-90% of you maximum. · 2. Maintain intensity · 3. Reduce long run volume by 10 to 20%.

Tapering: The Hardest Part - Aspire Adventure Running Training ...

Generally speaking, in a three week taper period you can plan for 50-70% of the volume of your biggest training week for your first taper week and decrease from ...

Race Faster By Tapering? | How To Taper For A Race - YouTube

Tapering before a race is a great way to maximise your performance on race day. Essentially, a taper involves resting so you're fresh and ...

Tips for Your Marathon Taper - TrainingPeaks

An ideal number would be 13 to 14 miles. You can even go lower if you want to. At this stage, any long run you do is not going to add any physical improvements ...

How to Successfully Taper for a Half-Marathon

Some runners might do 13-15 miles 2 weeks before their race if they are higher mileage runners with a lot of experience. Some may not include a ...

Taper Right to Race Fast (Avoid 3 BIG Mistakes!) - YouTube

Problem with my taper... training volume was too small in the first place. 12:14 · Go to channel · Taper Strategy for Best Marathon Results.

How to Taper Before a Long Race - AdventHealth

Tapering is the final step before your race – the culmination of all that hard work. Done properly, tapering will leave you rested, sharp, and ready to race.