How to properly taper for a marathon in three weeks
You’ve just run your last long run in your marathon training plan for that fall goal race, and feel relieved that the hardest part of training is over. No more packing around multiple water bottles or gels during your long runs; no more spending an entire weekend morning pounding the pavement. You’ve put in the hard work. Now it’s time to ease up and get ready for race day.
But just how much resting up should you do?
Should you still do speedwork?
How long should your weekend runs be now?
Should you still strength train?
What do you eat?
How you taper depends a bit on how you train, but generally you want to cut your training volume by 20 to 30 per cent each week from your highest volume week. So, for example, if four weeks out you ran a total of 55 kilometres (two 7.5 km runs, one 4 km run, and one 36 km run), three weeks out you could run a total of 39 kilometres (two 7.5 km runs at marathon pace with 4-7 minutes of repetitions in each, one 4 km run, and one 20 km run); two weeks out you could run a total of 28 kilometres (two 7.5 km runs at marathon pace and one 13 km run); and the week before the race you could do two easy 5 km runs and one easy 3 km run with a few pick-ups near the end to get the legs moving.
Aside from cutting your mileage accordingly, here are a few other things you should consider to properly taper for a marathon in three weeks:
Strength training
If you’ve incorporated strength training into your marathon training, you should also start to cut back on the total volume (number of reps x load lifted) of your strength workouts. If you’re doing a three-week taper, I would cut the volume of your lower body workouts by 30 per cent on the first week and again during the second week, with no leg training during the last week of your taper. For your upper body and core, I would continue with your current routine during the first week of taper, cut the volume back by 30 per cent during the second week, and cut the volume again during the third week, doing mainly body weight exercises (push-ups, pull-ups, plank variations) at the beginning of the week and foam rolling and stretching toward the end of the week.
If you didn’t strength train during marathon training, obviously now is not the time to start — but incorporating some lower body accessory exercises into your foam rolling and stretching routine will be beneficial as you cut back on running.
Here are a few exercises you can do anytime during your taper. Do exercises 1 – 4 for 10 reps each before moving to the next for a total of three sets. Spend about 10-30 seconds on each foam rolling exercise for a total of one set. Click here to watch videos of each exercise.
Nutrition
During the the first and second week of taper, focus on eating lots of fresh, healthy foods, staying hydrated and upping your protein intake slightly to help with muscle repair. Keep your carbohydrate consumption the same until the last three days before your race. During that time, eat an extra 100-200 grams of carbs per day to boost glycogen stores in your muscles — your primary source of fuel on race day. The night before the race, don’t feel like you need to inhale a huge bowl of pasta — take in complex carbs during each meal over the entire day and have a light and healthy dinner (like baked chicken and rice with a salad), one that you know sits well with you and won’t cause any stomach upset.
Rest and repair
We all know sleep = repair, so get as much shut-eye as you can over the next few weeks. If you can, book a pre-race therapeutic massage about 5-7 days out from the race. Not only is a pre-race massage relaxing (and might help you sleep better), but also can increase blood flow, reduce muscle soreness, and restore joint range of motion.
Are you currently marathon training? Do you love taper time or do you get antsy? Do you strength train during marathon training? What does a typical three-week taper look like for you?
Need help with your marathon training plan or taper? Koru Personal Training Race Plans are available to download and can be customized to your time and distance goals. Email me for more info.
August 10, 2015 @ 5:10 am
Definitely don’t add any new exercises in while you’re tapering! The whole point is to rest and recover, and adding new exercises will just confuse your body.
August 10, 2015 @ 5:37 am
You got it!
August 10, 2015 @ 5:39 am
I really like all of those stretches and think they are great to keep in a routine for any distance training. Thanks for sharing!
August 10, 2015 @ 5:41 am
Thanks Deborah!
August 10, 2015 @ 6:30 am
Such AWESOME info! Pinning for later so I can reference when I start to taper in September! ๐
August 10, 2015 @ 6:59 am
Thanks Annmarie! ๐
August 10, 2015 @ 7:43 am
Great info right here! I can only dream of the day I complete that last, longest run. Actually my marathon is approaching more quickly than I care to admit. Eeeek!
August 10, 2015 @ 7:44 am
It’ll be so great when it’s done! Good luck!
August 10, 2015 @ 7:57 am
Great tips! I’m just starting my training, but already excited for taper time haha
August 10, 2015 @ 8:06 am
Haha it’s the best part!
August 10, 2015 @ 8:37 am
Uuugggghhhhh, I totally cringe at the word “taper”. I’ve never enjoyed tapering, even when I’ve had a rough training cycle.
August 10, 2015 @ 10:34 am
Haha really? I love it!
August 10, 2015 @ 9:12 am
Tapering is rough. Thanks for these tips – they are great to keep in mind.
August 10, 2015 @ 10:44 am
I need to taper more often. My hamstrings need it big time,
August 10, 2015 @ 10:56 am
It’s just as important as building up to the long run!
August 10, 2015 @ 12:41 pm
I get taper tantrums. I need structure and discipline or things fall apart on all fronts! But sleeping in? That’s the one part I can get used to ๐ Thanks for the stretches
August 10, 2015 @ 12:50 pm
Great informative post. Not currently training for a marathon, though I’m starting soon. This info will come in handy.
August 10, 2015 @ 3:51 pm
Thanks Debbie!
August 10, 2015 @ 3:50 pm
I don’t run marathons, but I do half marathons and I think it is so important to incorporate strength training and yoga into your schedule. It has helped me so much strength wise, but also to break up the monotony of the training. Thanks for sharing all this information!
August 10, 2015 @ 3:52 pm
Totally! Thanks ๐
August 10, 2015 @ 3:53 pm
I need to get back to my roller… I am so sporadic with it and I know it is good for me. Thanks for the great information.
August 10, 2015 @ 3:55 pm
Me too, the only time I do it was taper time but really should year round!
August 10, 2015 @ 5:49 pm
What a great post! My coach makes my taper still pretty active, so that I didn’t go crazy last time. I think that’s the key.
August 10, 2015 @ 5:52 pm
This was very good info. I am just happy this year I know what taper means. Two years ago I would have given you a blank stare. LOLOL. I’m getting better. But honestly I never run a long enough distance to need it. LOLOL.
August 10, 2015 @ 5:54 pm
Haha! For half marathons and farther tapering is a good idea ๐
August 10, 2015 @ 10:40 pm
The pics are very informative.
August 11, 2015 @ 6:38 am
Great tips. I am currently NOT training for any race, but I will keep these in mind when it is time to taper again. ๐
August 11, 2015 @ 6:49 am
Thanks Rachel!
August 11, 2015 @ 7:14 am
I need to start lifting more!! I also remember training using Hansons Marathon Method and they also had you decrease lifting in the taper before decreasing mileage, and it still works as a taper (if that makes sense)? I have never done some of those stretches so I’ll have to start incorporating them after runs!