The final preparation
General purpose of this phase
|The objective of tapering is to be at your peak fitness on the day of your
|The primary quality workouts are threshold drills with full recovery between work-bouts.|
|At the end of this phase, you'll be ready for the marathon!|
|Of course the workouts are easy...they'd better be.|
|Don'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.
|You've done the work, don't blow it now by running too many miles or too
|Keep your eyes on the prize.|
|Two 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.
|2 weeks before your marathon, you'll run approximately 55% of your peak
|1 week before your marathon, you'll run approximately 15% of your peak
Note: Between each threshold work-bout, you will have full recoveries.