After months and months of training including long runs, tempo runs, intervals, and marathon pace runs now it is time to start getting ready for the big day. Reducing mileage and the length of intense workouts is the key to doing this. Let's explore the second biggest controversial aspect of marathon training, the art and science of tapering.
The biggest obstacle during a marathon taper is reducing mileage while increasing fitness. The biggest benefit to a proper taper is the healing process for the body and mind. Months of training causes microscopic damage to the muscles of the legs. Tapering allows this damage to heal causing a super compensation to occur. The super compensation that occurs is increased fitness and the body preparing itself for the marathon.
Studies have shown that tapering for three weeks before a marathon will improve performance by 2-8%. For a person running a 3 hour marathon that equates to about 7-10 minutes. If you're still not sure how much tapering matters consider what benefits you will gain if you do a really tough workout during the week before your marathon.
The art and science of tapering are just about the same. According to most experts the key to an effective taper is reducing volume but still keeping intensity. Take into consideration you own training volume and how long you usually take to recover from really hard workouts.
For the marathon reduce your volume by 20% three weeks before the marathon. Two weeks out reduce volume 40% and one week before the marathon reduce volume by 60%. Still keep you regular workouts during the taper but also reduce the amount of time or repetition by the same amounts.
Example of a three week taper for a 50-60mile runner.
There is a big psychological aspect to marathons. Whether you are running your first or your fiftieth marathon you need to feel confident that you are properly prepared. That is why it is important to adjust your taper to suit your own needs. The one area that should not be changed is the long run during the taper. During the last three weeks it is imperative not to run longer than 15 miles. Your body is prepared to run the full length of a marathon from your last long run of 20-22 miles. Adding an extra long run during your taper will only increase your finishing time. Or possibly cause you to hit the wall during the first half of the marathon.