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Tapering is the final phase in a running training plan, aimed at reducing stress and optimizing 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 reducing stress, not adding to it. Tapering is defined as a
"Progressive non-linear reduction of the training load, during a variable period of time in an attempt to reduce the physiological and psychological stress of daily training and optimise sports performance."
A bit of a mouthful, let's simplify it!
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 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.
First up, when should we start tapering leading up to the race? This may depend on the training load and accumulated fatigue, in the lead up to the race. Time wise, it will generally be 2 weeks to 10 days out and having the last long run, 2 weeks before race day as a general guide.
Here are the key principles to follow when tapering:
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.
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 maintain it, during your taper.
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.
Maintain the same terrain as during regular training.
Whether training on trails or roads, avoid changing terrain during tapering.
It's common to experience doubts and irritability during tapering. Here's how to handle it:
Embrace the feelings as part of the process.
Distract yourself with activities like reviewing training logs or planning race-day logistics.
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.
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!