29 Aug 2013

A step by step guide to tapering for a race

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Tapering off or cutting back on training is an important phase of your preparation for a running event.

Energy & exercise

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Tapering off or cutting back on training is an important phase of your preparation for a running event. By lightening the training load in the few weeks before competing, your body can freshen up and repair. It's important to note that different taper plans are needed depending on the distance of your event. Individual differences may also occur in response to a taper, so it's worth experimenting over time to see what strategies work best for you.

No matter how long your race is, being injury free and physically and mentally fresh on race day gives you the best possible chance of running a good time.
Following is a week-by-week guide on how to taper off for this year’s Blackmores Sydney Running Festival.
Tapering off or cutting back on training is an important phase of your preparation for a running event. By lightening the training load in the few weeks before competing, your body can freshen up and repair. It's important to note that different taper plans are needed depending on the distance of your event. Individual differences may also occur in response to a taper, so it's worth experimenting over time to see what strategies work best for you.

No matter how long your race is, being injury free and physically and mentally fresh on race day gives you the best possible chance of running a good time.

Following is a week-by-week guide on how to taper off for this year’s Blackmores Sydney Running Festival.

	9km Bridge Run	Half Marathon	Marathon
3 weeks before	Maintain normal training routine	Maintain normal training routine	Begin to reduce your training volume by 25%. Perform one long run at a moderate pace (30k), then do shorter, fast runs (12-15K), with rest days in between.
2 weeks before	Maintain normal training routine	Reduce your training volume by 25%. Perform a 12-15K run at the start of the week at race pace, then do 2 - 3 shorter, fast runs (6-8K), alternating between rest days.	Reduce your training volume by 50%. Run less often this week, aiming for 3-4 rest days. Do one 20K run at race pace. Do one 10K light run, and then cycle, swim or paddle instead of running on another day.
1 week before	Reduce your training volume by 50%. Run less often and plan rest days between training. Do one 5K run at race pace at the start of the week. Substitute one of your other runs for a cycle, swim or paddle.	Reduce your training volume by 50%. Do one 10K run at a moderate pace at the start of the week. Substitute one of your other runs for a cycle, swim or paddle. Have two days rest between workouts.	Reduce your training volume by 75%. Run on no more than 3 days this week, and no longer than 10 kilometers. To prevent weight gain, cut back on your portions sizes, as you won't be running off your normal amount of kilojoules this week.

Do you always taper off before a race? What tapering strategies have worked best for you in the past?

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