So what do I do to get through the three weeks? I handle the first two weeks by cutting back but still run my normal 6 days per week. I also include two races which I’ll just run comfortably. A half marathon the first Sunday and a 15km the second Sunday. This way I should still feel as if I’m just running as normal and not really tapering. Remember I’m actually training for some ultras and the marathon is just a stepping stone in the buildup process. The only reason I’m resting up a bit before this marathon is because I want to use it to qualify for the Comrades marathon. So it is important to have a good run. If it wasn’t for the qualifying, I wouldn’t taper and use the marathon as a LSD run.
The third week will be a proper taper week with complete rest the two days before the marathon. My three taper weeks will be as follow:
Week 1
Mon: Rest
Tue: 9km
Wed: 15.1km
Thu: 9km
Fri: 12.2km
Sat: 5km
Sun: 21.1km (Vaal Half Marathon)
Week 2
Mon: Rest
Tue: 9km
Wed: 15.1km
Thu: 9km
Fri: 12.2km
Sat: 5km
Sun: 15km (Alberton 15km)
Week 3
Mon: Rest
Tue: 9km
Wed: 6km
Thu: Rest
Fri: Rest
Sat: 42.2km (Elands Valley Marathon)
Sun: Rest
This is still a fairly busy schedule and I think this should get me through the taper thing without too much frustration.
4 comments:
Are you sure this is the schedule for your taper weeks…?
Hi Johann,
I find cross-training helpful to get me through the tapering period. I do spin classes or bike outside. But remember, rest is one of the most underappreciated aspects of training--this is the time when your body heals and builds muscles. So take advantage of it!
Good luck in your marathon!
Thomas
Good luck in the taper. I often enjoy the guilt free smaller mileage. I hope you qualify!
very ambitious taper...but I'm looking at it from a different perspective. How mnay km are you doing on trails as opposed to roads?
Good luck in your qualifying race. I'll come back to check your progress.
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