Tapering is a critical phase in marathon training, allowing your body to recover, replenish glycogen stores, and be primed for race day. In the two weeks leading up to a marathon, reducing mileage while maintaining some intensity is essential for peak performance.
Week 1 (14–8 Days Before the Race):
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Reduce mileage: Begin cutting back on your weekly mileage by 20-30%. If you’ve been running 40 miles per week, aim for around 28–32 miles this week. This gives your body a chance to rest while maintaining fitness.
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Maintain intensity: Keep the intensity up with some shorter speed or tempo runs. These will keep your legs sharp without overdoing it. For example, do a 5-6 mile tempo run at a pace faster than your marathon goal pace.
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Cross-training: Consider one or two days of low-impact cross-training like swimming or cycling to stay active without the impact of running.
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Long run: Complete a long run around 10-12 miles, keeping the pace comfortable. This serves as your final long training effort and should not push you to fatigue.
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Focus on recovery: Pay close attention to nutrition, hydration, and sleep. Start increasing your carb intake to top off glycogen stores.
Week 2 (7–1 Days Before the Race):
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Reduce mileage further: Cut your weekly mileage down to about 30-40% of your peak volume. This week should focus on shorter, easy runs to keep your legs loose.
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Short race-pace efforts: Do one or two short runs at race pace (3-4 miles), but don’t push yourself too hard. These runs help your body remember the pace and boost your confidence.
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No long runs: There’s no need for long runs this week. Your longest run should be 6-8 miles at a very easy pace.
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Rest and recovery: Take one or two full rest days in the final week. Reduce other activities like strength training, focusing only on maintaining flexibility and avoiding injury.
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Taper your nutrition: Increase carbs and hydrate well to ensure your body is fully fueled for race day.
Tapering is about finding the right balance—rest enough to be fresh but stay active enough to maintain fitness. Listen to your body, stay mentally focused, and enjoy the final push toward your marathon goal.
