Hi Reader,

This weekend I am grabbing a race bib and hitting the start line, as part of a relay team for the Bondi to Manly race. Taper week is always challenging, especially from a mental perspective. How can you make the best of your pre-race week?

Understanding Tapering

Tapering is the final phase in your running training plan, aimed at reducing stress and optimising your performance for race day. Whether you are tapering for a marathon, 5k race or ultra-marathon, the principles are the same.

But how do you approach tapering effectively? Whilst the last piece of the training jigsaw, don’t worry too much if you don’t get your taper right. It can be as much art as science and is individual to you and the race. Don’t overthink it too much. Remember as above, it’s about you reducing stress, not adding to it. Tapering is defined as:

A bit of a mouthful, let's simplify it!

The Purpose and Benefits of Tapering

Tapering allows your body to repair and replenish in preparation for race day, whilst not reducing your running performance. It is about reducing the negative aspects of training (fatigue) and building on the positive ones (fitness). This will leave you fitter and psychologically prepared for race day and at peak performance. So how do we taper?

The key principles I use for you, as a coach are, reducing load and keeping intensity. How can we practically apply this? Let’s break the taper into four areas, volume, intensity, frequency, and terrain.

Implementing a Tapering Plan in Race Week

First up, when should we start tapering leading up to the race? This may depend on the training load and accumulated fatigue. Time-wise, it will generally be 2 weeks to 10 days out for A races of marathon distance and greater. Shorter races can have a shorter taper as a general guide.

Here are the key principles to follow when tapering:

Volume Reduction for Workouts

• Gradually decrease running volume over the taper period.
• Start with a significant reduction in the first week, then level off in the second week.
• For example, if starting with 8 hours per week, reduce to 4 hours in the first week, 2 hours in the second week, and no more than 2 hours in the final week.

Intensity Maintenance

• Maintain intensity while reducing volume.
• Decrease the volume of intense workouts gradually throughout the taper.
• For instance, if doing 4 sets of 5-minute hill repeats, reduce to 3 sets, then 2 sets, and finally 1 set in the last week.
• The key part for intensity is to still maintain it, during your taper, not stop altogether

Frequency Consistency

• Keep the frequency of runs consistent.
• If running 6 days a week, continue with the same frequency during tapering.
• Stick to specific workouts, such as hill sessions or stair repeats, without altering the frequency.
• Remember the rules though for volume and intensity.

Terrain Continuity

• Maintain the same terrain as during regular training.
• Whether training on trails or roads, avoid changing terrain during tapering.

Dealing with the "Taper Tantrums"

It's very common to start experiencing doubts, with questions like am I fit enough? Have I trained enough? What if I get injured now? Here's how to handle it:

• Embrace the feelings as part of the process. Everyone feels the same!
• Distract yourself with activities like reviewing training logs or planning race-day logistics. See how far you have come training-wise.
• Trust in the training you've completed and avoid obsessing over tapering.

You can distract yourself by having a sports massage, reviewing training logs, Strava etc. to further enhance your trust in your training and all those kms run and vert climbed. Plan and pack your kit, and do not obsess. There's always plenty to do race week.

Final Reminder

Regardless of how the tapering process unfolds, remember that races are rarely derailed by a bad taper. Trust in your training and enjoy the race day experience and you'll still have a great performance on race day! You've got this.

Hopefully, I'll have a good run this weekend. I'll let you know.

Cheers

Ash