Runbayou: Taper

Scientifically based
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Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

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The final preparation

Program  Base Building   Hill Training   Repetitions   Intervals   Marathon Specific

General purpose of this phase

bulletThe objective of tapering is to be at your peak fitness on the day of your marathon.
bulletThe primary quality workouts are threshold drills with full recovery between work-bouts.
bulletAt the end of this phase, you'll be ready for the marathon!
bulletHave FUN!

Remember

bulletOf course the workouts are easy...they'd better be.
bulletDon't do your speed work faster than prescribed...unless the training runs are your goal.
Look: It takes 4-6 weeks for a single training session to have a positive impact on your fitness. Going too fast now cannot help you on marathon day. Ask yourself; Am I the exception to this physiologic fact? If you really think you are, then it's time you started racing for money.
bulletYou've done the work, don't blow it now by running too many miles or too hard.
bulletKeep your eyes on the prize.

Specific goals

bulletTwo quality sessions per week at threshold pace for 2-3 weeks while decreasing your weekly mileage.
Note: One session may be a tempo run and the other session may be intervals at threshold pace.
bullet2 weeks before your marathon, you'll run approximately 55% of your peak week's mileage.
bullet1 week before your marathon, you'll run approximately 15% of your peak week's mileage.
Note: Between each threshold work-bout, you will have full recoveries.

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Last modified: 07/27/08