How do you folk like to taper? Specifically a 2-week taper.
I peaked at 69mpw (nice), and have been at 60mpw for the last few weeks. My longest long runs have been during the past few weeks (20 easy , 22 @ 6:50avg, 20 w/ 8 @ 6:10) and I have been doing 2 workouts during the week as well.
Any tips on what I should be doing? Shooting for sub2:45
I think from days 14-7 out do 3/4 of what you'd do in your big weeks e.g. LR of 14-16 miles, cut your base runs from 8-9 miles to 6-7, workouts can be a bit shorter, take 1 day off as maintenance if you usually run all 7 days. The last week, you can make this 50% ~ long run of 10 miles, 4-5 mile base runs, 2 days off etc. And the workouts in the final week can be really easy (e.g. MP pace with ample rest, or shorter threshold @ HM if you are used to that).
I tend to over-taper in the last week especially. I'm not going to lose any fitness in 7 days but can go into the race still fatigued. That's my reasoning. Three weeks out, and two - I reduce the mileage. But the last week? I've done as few as 12 miles.
At that point, you're not losing or gaining any fitness. If I feel like I need it for my sanity, I'll do some additional light running.
2 weeks out I'll do 17-18/2 hours & make a judgment call on if I need something like 2 x 4-5 @ GMP in there or if the body needs a break. 1.5 weeks out I like a feel good tempo or progression. Something like 10k-12k starting just above marathon pace and finishing around threshold. With Boston, I'll keep the last long run 8 days out to have an extra day. 12-14 miles (80-90min ez). Mileage down a little 3 to 2 & 2 to 1. Maybe something like 90%, 75%, 60%, the last 3 weeks. Race week for me is either 1 workout mid week w./ 5k in volume @ MP. 5k straight @ GMP. With Boston, I've done 2 shorter workouts Tuesday/Friday. Tuesday: 3x1200 @ HMP + 4x400 @ 10k. Friday: 2 @ GMP + 1/2 mile faster.
NERunner03533 wrote:
2 weeks out I'll do 17-18/2 hours & make a judgment call on if I need something like 2 x 4-5 @ GMP in there or if the body needs a break. 1.5 weeks out I like a feel good tempo or progression. Something like 10k-12k starting just above marathon pace and finishing around threshold. With Boston, I'll keep the last long run 8 days out to have an extra day. 12-14 miles (80-90min ez). Mileage down a little 3 to 2 & 2 to 1. Maybe something like 90%, 75%, 60%, the last 3 weeks. Race week for me is either 1 workout mid week w./ 5k in volume @ MP. 5k straight @ GMP. With Boston, I've done 2 shorter workouts Tuesday/Friday. Tuesday: 3x1200 @ HMP + 4x400 @ 10k. Friday: 2 @ GMP + 1/2 mile faster.
This^^^ Only adjustment I’d make is to adjust Tuesdays session. I don’t think you need that much. I’d either take 2 of the 4’s out and/or 1 of the 12’s
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