117: The Tapering Special

On today’s show, with so many runners on the verge of spring races, we talk all things tapering! 



Here are some of the takeaways from the episode... 



👉🏽 Tapering is a systematic and progressive reduction in training load. In simple terms, it means back off on your training so you’re not knackered when you get to the starting line! 



👉🏽 The longer the race, the longer the taper period should be. As a guide… 



5/10K = 7 - 10 days 

Half marathon = 10 - 14days 

Marathon = 3 weeks 



👉🏽 It is important to still keep some intensity in training to avoid losing fitness 



👉🏽 If you’ve had some setbacks in training, and your aim is now to complete the race (rather than race the race), you may need to keep training up to the event rather than taper.  



👉🏽 Choose three times for your race, not one: 



Dream time - if everything goes to plan, conditions are perfect, and you feel amazing on the day 

Real time - based on how training has gone, the conditions on the day, and how you feel 

Fair time - if it isn’t your day, this is the time you will target without beating yourself up 



👉🏽 Monitor how you feel throughout the tapering period, and how the race goes, and then you can fine tune your approach for the next race 



👉🏽 When tapering begin to make adjustments that will benefit you in the race eg if possible, do your training runs at the same time the race starts 

See the full show notes & resources here: http://runningwithjake.com/plodcast