how to taper correctly?

?

Everyone here always has a big opinion on everything, but not this, which could actually be useful.

I always wonder about the different methods employed in tapering as well.

Help this bro out.

i think you're on track. my typical method with 50 mpw guys is around 40 mpw leading up to state qualifier, and then around 25 week of state.

Just run less, in the week before a race.
It's really not that difficult.

I've always found that I race just as good on my normal mileage as I do on a intense taper. I think it's definitely different depending on the runner, but a decrease starting 4 weeks prior and decreasing 30% is the safe way to go. So, for example, the taper would look something like:

52 (avg
48
44
40

(so yeah you have the right idea)

On the last week, structure it like a 40sh mile week, but don't feel obligated to hit that specific number. It's about your body feeling sharp and ready to go out there and kill it at state.

Good luck bro!!!

Go by feel. No one can set a precise mileage that works for a taper for your individual body. You want to feel fresh and ready to race. Your taper doesn't sound too steep a cut off to me for what it's worth. The quality of the mileage matters as well - obviously you don't want 20 mpw of severely hard running/beast workouts in the final week before your race - that's too much even though it's classed as low mileage - you want easy/steady miles and sharpeners such as strides, final workouts and some light speed work (in my opinion - others may vary on that).

As long as you get to the starting line rested and ready to compete, you did it right. Reducing mileage helps, but focus on getting in the right frame of mind and getting enough rest, as well.

You'll be fine. Don't worry about the taper. As long as you're not just doing only easy running the 2 weeks before your state meet, (in other words, make sure there is one workout in there each week, and strides another day or two) you'll be good. The training you have been doing the past several months is way more relevant and important than the taper at the level of mileage you're at. Good luck!

If you really wanna get it right you have to decrease pace as well as mileage. The plan for mileage looks good but you have to decrease your pace on easy runs by about 20 seconds per mile if you want a true 100% peak that will get you the best results. Otherwise you won't have enough intensity to make up for the lack of volume and you'll come up flat on raceday

keep the workout days slightly less, and keep the easy days a little lighter

of course this depends how you feel, but dont over thinkm just run a little less and expect to feel not great , thats ok. Feeling good is not always synonymous with high level of fitness

Looks good to me. I think 25-35 week of states could be good. Depends on the person, think back to when youve consistently felt the best in training, workouts, runs, races over the years and stay close to that. For ex. I found for xc and 3k+ distance, I felt better on race day keeping mileage 80% of avg in season. I didnt rly ever change much besides slightly less mileage and making sure to hit 7:40-8:10 min pace easy runs! Furthermore for track (1600/800), I found I did better not even lowering my mileage by much at all and just keeping easy runs/recovery runs 7:50-8:20 pace all season! Entirely depends, but I think the layout you had could be good! Best thing to do is have confidence in whatever your gut tells you and do it confidently!

The idea of tapering 3-4 weeks out from a meet is old. That's not the way to do it. Go easy a couple of days before and keep working. Some decreasing is normal, as you may not do a long run anymore and having meets once a week takes the mileage down, but you want to continue to be strong, just fresh on race day.

This is probably an unpopular opinion, but what does a "taper" look like for schools like Niwot, CBA, Herriman, etc.? do they do a 3-4 week taper before NXR or NXN where they drastically cut mileage? Or does a top college program taper for their conference meet, then run at regionals, then at nationals? Doubtful. What if you qualify for a later state meet or regional meet? You're going to be flat because you will not have challenged your body enough and you'll decrease strength.

Long tapers are for people who don't want to improve over the course of the whole school year, or are for adults that do one race/year.

More importantly what workouts are you doing?

You're running 50mpw. You're tapered every week of the season. Just go out and focus on your competition like you should be, not the scant miles that you're already running.

This guy has it figured out. Looking for any pre-determined number at any time should not be a goal.

Obvious question but don't you have a coach?

Anyway, people make the taper out to be something complicated but it's really not. It's really just slightly more rest between the type of training you have already been doing. Nothing new! So, the same paces, slightly less volume, workouts a little more spread out with more rest between intervals but not much. I always had my team at their best at the end of season once I knew what I was doing. They did not really "peak", it was more that they were slightly more rested and had fresher legs. So they ran faster.

I second those also saying not a long taper. Your volume is appropriate for your age but it's not a lot. Taper too much and you will get stale.

Honestly the biggest problems I have had in the past with athletes your age at the end of the season is their pre-race routine all of the sudden changing from what they had done during the season. Like somehow the big race requires a huge pasta dinner the night before, gallons of water and Gatorade, gummies, etc. None of this makes any sense. No need to carbo load for a less than 20 minute effort. The parents are the absolute worst during this period. They will routinely stuff the entire team at pasta parties until their stomachs nearly burst the night before the "big" race to calm their own nerves. Then they all toe the line 5-10 pounds heavier. A mentor of mine used to say, "Physics doesn't care!"

Also, with all the pent up energy you are having don't go raking a huge pile of leaves or some other activity unless you are already used to doing so. Then have at it. Again, nothing new! I had a girl once chop 3 cord of wood for her father the day of her state meet and she didn't have the best race.

So don't overthink it. When people overthink the "taper" I noticed they tend to do worse than those that train through.

Be careful not to obsess over this issue. I find that athletes who stress over getting the taper "just right" tend to be uptight, and that is worse than running too many miles. Looks like you have the right idea. Just relax!