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Stop! Taper Time!

I am a big fan of tapering. Having fresh legs and replenished body fuel is a key component to having a great race. When training for a marathon or half marathon, your longest run should be three to four weeks out from race day. Two weeks before your race, your long run distance should be half of your longest run. One week before your race, your long run should be one third the distance or less of your longest run. This allows your body to replace all glycogen stores and your legs to feel fresh on race day.

When tapering, you will feel bloated, sluggish, and achy. This is normal. Once you run the first mile of your race, you will feel light, fast, and amazing. The hardest part is trusting that you’ve done enough mileage. The last few weeks before your race, the best thing you can to do is rest, recover, and mentally prepare for a great race.

Here is my training the week before the best marathon of my life.

Saturday: 8 miles relaxed

Sunday: Off

Monday: 5 miles relaxed

Tuesday: 3 miles relaxed

Wednesday: 3 miles relaxed

Thursday: Off

Friday: 3 miles slow

Saturday: Off

Sunday: Race 3:28 at age 46

 

You can do this!

Coach Carol

Carol Frazey is a lifelong runner with a mission to educate and motivate individuals to make small changes each day to live healthier lives and to have fun while doing it. She is the coach and owner of The Fit School and leads our Jump Start into Running Clinics. Her next Jump Start session begins on Monday, September 11th.