Supercompensation and the No-Taper Generation

I'm not as fast as those guys, but I've experienced this several times. I set my PR's at the beginning of this track season (for 3200 and 1600) off of 70-80 mile weeks (that's in-season, my base was slightly higher). I would train pretty hard all week, then take the day before the meet really easy. As I gradually lowered the mileage, faster times didn't come. When I finally tapered down to like 30-40 miles and added sharpening workouts for the last couple weeks, I still wasn't able to produce PR's (though I didn't have any competition in races where I was fresh).

10 days is best for most (4-14 days)

I ran a 1/2 marathon in 1:09 (no I'm not saying that is a good time but it was good for me at the time), and I recall thinking to myself while passing mile 9 that I just hit 100 miles for the week! I've run well with and without a taper, I guess it's just how you feel on any given day.

Tapering for me makes me flat I and I race horrible. I would runner better in mid season races in cross and track and then really feel sluggish by end of the season. My coach would never understand this and after colleeg now I have run faster times while only taking 2 or 3 days easy before races. I am usually running 5k - half marathons

I agree with Kamikaze...I got started running late inlife..I am 43..but it seems that everytime I have tapered a long time it makes me feel flat..My next marathon I am running my 23 mile long run..next weekend 20 miler...then race day a week later with my normal mileage during the week .. 2 days before race Ill stop a running

Old Man By the Sea wrote:

I agree with Kamikaze...I got started running late inlife..I am 43..but it seems that everytime I have tapered a long time it makes me feel flat..My next marathon I am running my 23 mile long run..next weekend 20 miler...then race day a week later with my normal mileage during the week .. 2 days before race Ill stop a running

You'll shut off your nervous system if you stop running two days before.

Tapering too long can cause a loss of fitness in the energy systems you've worked so long to develop, but a short abrupt taper can leave you feeling flat since your nervous system will basically shut off due to inactivity. I usually back off on mileage early in the week of a race and then bring it back up while doing hard, but controlled efforts the rest of the week to reboot my nervous system that falls asleep while I give my legs a rest early in the week. You basically can carry over the rested state while priming your nervous system during the week of the race.

The taper is the one aspect of training on which I have yet to get a handle. I have run some great PRs with little or no taper--maybe just two days where will back off a little. I have also run PRs when I have taken almost 2 weeks lighter and even 3-4 days off directly before the race. Nothing seems to work for me on a consistent basis, as I have tried to duplicate tapers that have worked with varying results.

I would love any extra info or experiences people have had with success and tapering.

Hey Dennis, Matt here, how are doing? I think you hit the nail right on the head. There is no set in stone way to 'taper'. I think consistency is a big thing so if you find a particular buildup works well then go with it. I like the idea of having a competition phase of a few weeks thereby giving yourself multiple opportunities to run fast. Of course this probably wouldn't apply to marathons but I personally think tapering is as much mental as it is physical. If you feel good and rested heading into a race along with having some confidence then chances are you will run well. My 2 pence anyways.

I agree. This is what I tell nearly every marathoner that writes to me for advice. The reason to taper is to freshen sore, tired, depleted legs. Unless a runner has hammered for weeks on-end, they don't need a long taper. Tinman

This is a great topic especially for marathons.Lots of programs have you doing the three week out thing.But from my own personal experiences I always got sick and ran like crap in a marathon with a three week taper.Yet I could do a half or a long marathon pace run(20atMP) off just backing off my mileage that week and feel awesome.Your body becomes accustomed to a certain amount of exercise stress.So just as the prior poster said it can mess with your nervous and immune system if you change too much prior to a marathon.Everyone is a little different but 2 weeks out do your last long run.Keep your mileage close to normal load until the last week and then back off by about a third.But don't take too many days off if you are used to high mileage.Run each day if that is what you normally do,just don't run quite as much.Good luck