Secret: Plan your strategy and stick with it I’ve found that some fast running in the peaking phase helps bring the body and the mind to tiptop condition on race day. Never race your workouts, but during the peaking phase, don’t back off in them either. You want to keep your engine revved, the pumps primed. In fact, we may want the intensity to increase. While we may want to reduce the volume of running, we do not want to reduce the intensity of our workouts. My opinion is that more runners fail because of tapering too much rather than not enough. This takes your body out of its routine and can leave you stale on race day. Don’t make the common mistake of dropping your volume too much. This, along with the normal reduction in your long run length as the race nears, will drop your overall running volume in line with what we know from research (and, more importantly, from practical experience) to the level that allows the body to get prepared for a peak performance. The week of the race, reduce approximately 20-30 minutes. Two weeks out from the race, I like to reduce the daily volume by 10-20 minutes or so. Over the last 10-14 days before your race, you should progressively reduce the volume of your running. Secret: Reduce weekly training volume, but not too much But, don’t take it the day before the last long run or the race if you don’t normally rest the day before your long runs. Exception: Runners who are nursing a sore muscle or niggling injury may take an extra day off each week during the peaking phase. You’ll feel flat if you suddenly run less frequently than normal. If you run four days per week, then run four days per week during your peaking phase. Secret: Don’t change your weekly running routine Here are my secrets for your peaking phase - the last 14 days before your race: 1. It works for all athletes no matter where you find yourself in the pack come race day.
#DAY BEFORE MARATHON HOW TO#
But by studying peak performance research - both physiological as well as psychological - as opposed to just the tapering research, I’ve been able to dial in how to truly peak on race day. I replaced it with “peaking.” Semantics? Maybe. So, I threw “tapering” out of my vocabulary. The results were just as hit-or-miss as not tapering at all. Problem was, tapering didn’t work consistently. It took a while because, like many coaches, I fell into the standard “tapering” model we’ve all been taught. Over the last few years, I think I’ve finally figured this peaking thing out. RECOMMENDED READ: Surviving the Marathon Freak-Out by Greg McMillan Get Started on a Faster YOU:.Secret: Reflect on training to build confidence
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