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Tapering for half marathon (Read 63 times)

RepRhi


    I have my first half marathon 27th March so getting into taper. This week I’ve maintained my strength (weight) & stretch sessions did one light run staying in zone 2 one steady run neither was more than 3.8 miles. Tomorrow I was going to run approx 6 steady miles.

    What would you suggest from Monday? Two slow paced runs next week, scrap the strength just for core / mobility or use lighter weights for the strength?!

    I normally get up early to train should I scrap the early morning alarm too to get rest?!

    alexgreen1943


      Can you give me some tips on running? My school is holding a game competition next week, and I will be running. I am practicing daily in the morning and evening for it, however, I need a mentor for better skills. Your help would be appreciated.


      SMART Approach

        I typically don't recommend much of a taper for a HALF. I actually call it Replenishment vs Taper. You don't need 2 weeks of replenishment. Depends on if athlete is fatigued, sore etc. Typically the less fit runner needs a bit of a break because they over train. The week of I would not do much for strength work after Monday.  I would keep running but just a bit less and watch intensity the 3-4 days leading up to it. Also bump up carbs a bit a few days before event.  If you over taper or take it too easy you risk losing some sharpness. Your body starts to lose skill if you take too much time off going into a race.

        Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery

        Structured Marathon Adaptive Recovery Training

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        The Dementor


        Got Run, eh? in 2022

          +1

           

          I typically don't recommend much of a taper for a HALF. I actually call it Replenishment vs Taper. You don't need 2 weeks of replenishment. Depends on if athlete is fatigued, sore etc. Typically the less fit runner needs a bit of a break because they over train. The week of I would not do much for strength work after Monday.  I would keep running but just a bit less and watch intensity the 3-4 days leading up to it. Also bump up carbs a bit a few days before event.  If you over taper or take it too easy you risk losing some sharpness. Your body starts to lose skill if you take too much time off going into a race.

           





          Fredford66


          Running Musician

            I tend to agree about minimal tapering for a half.  Without knowing what you've been running for training, it's hard to say exactly, but I'll generally stop my harder workouts 10-12 days prior to a half and stick to single-digit mileage, easy-effort runs.

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

            Upcoming race(s): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
            alexgreen1943


              Can you give me some tips on running? My school is holding a game competition next week, and I will be running. I am practicing daily in the morning and evening for it, however, I need a mentor for better skills. Your help would be appreciated.

               

              I am practicing according to your given techniques and tricks. I feel improvement, so thanks to you.

              CoralProfite


                Typically the less fit runner needs a bit of a break because they over train. The week of I would not do much for strength work after Monday.  I would keep running but just a bit less and watch intensity the 3-4 days leading up to it.