How to taper for a marathon
Here’s our expert week-by-week guide to how to taper for a marathon.
Three weeks before race day
Training
Your last really long run will be three weeks before your race and then your taper begins. Try to run that last long run at the same time as your marathon start time. Practice getting up early, doing your race-day nutrition and wearing your racing kit.
Nutrition
Make sure you fuel your recovery from that last long run. At this point, keep following the same marathon training nutrition that you’ve been doing over the last few months.
Wellbeing
Take a look back over your training plan and reflect on your achievement. You’ve run a lot of miles and there is so much to be proud of! Whatever happens on race day, this is a moment to enjoy.
Two weeks before race day
Training
Reduce your training to 50 to 75 percent of your normal total. Our bodies like routine, so try to maintain your training routine. The long run this week should be no more than two hours, with a segment at marathon pace built in for 30 to 45 minutes.
Nutrition
Just because you’re not training as much, it doesn’t mean you should abandon all those good nutrition guidelines you’ve been following. From now on, you’ll be topping up your glycogen stores for the big race. Don’t allow yourself to get hungry and eat quality complex carbohydrate snacks.
Wellbeing
Sleep is really important for both your mental and physical health ahead of a race. Try not to have any late nights, and aim for an extra 30 to 60 minutes’ of good quality sleep a night.
Physically you should be starting to feel good, due to more rest and slightly less training. Now is also a great time to get a sports massage to check out any tight muscles.
Finalize your race-day plans to help you feel calm and in control. Confirm hotel accommodation and transport to the start, plan where you will eat the night before and what you will need for breakfast on race day.
One week before race day
Training
Reduce your training to just easy runs, no longer than 30 minutes. If you’re feeling energised, you could add in some strides.
Because you are not training as much as normal, you may feel a little sluggish when running. Don’t worry – lots of us feel like this! Your body is now cleverly starting to save energy for the marathon challenge.
Nutrition
This week it is important to get enough carbohydrates. Stick to your normal diet, but make sure every meal includes a good quality carb. Hydration is more important than normal, so drink plenty of water regularly.
Wellbeing
Keep getting that good sleep but also see if you can be restful in other areas of your life this week. Reduce any unnecessary stress and do activities you enjoy to keep relaxed. Although you’ll have lots more free time from training less, don’t fill it with DIY!
The day before the race
Training
Make sure you have a very relaxed day – stay off your feet as much as possible and reduce stress if you can. If you need to go to a race expo, try to do this as early in the week as possible to avoid peak times.
Nutrition
Graze on carbohydrates and have a number of small meals all day. Maybe even phase protein out of your diet from lunchtime onwards and take on extra carbohydrate instead. The protein won’t help you tomorrow, but the carbohydrate will. Keep in mind any foods that may trigger runner’s trots – and avoid them!
Again, you want to keep hydrated – but don’t overdo it. Stick to your usual routine. And we hate to say it, but avoid alcohol. You can celebrate next week, but alcohol won’t help tomorrow and could leave you dehydrated and less likely to sleep well.
Wellbeing
Nerves may stop you from sleeping well tonight, but don’t worry. Quality sleep earlier in the week will be the key to success.
