The perfect taper
The taper is that glorious pre-race period for marathoners (and half-marathoners) when training is scaled back. A review of tapering studies reveals that reducing mileage while maintaining your pace and frequency is best. Do your final long run — 25-30km — 21 days before the race. Then follow this plan:
3 Weeks Before
Training: Scale back your totale mileage for the week to about 75% of what you’ve been doing.
Diet: Aim for 60% to 70% carbs, 15% protein, and the rest healthy fats. This maintains glycogen, your main energy source.
2 Weeks Before
Training: Halve your usual mileage. Your longest run should not exceed 15k. Stretch to help recovery.
Diet: Keep the same ratios, focusing on quality carbs. Try your pre-race breakfast before a run to see how your body reacts.
1 Week Before
Training: Reduce your training to 25% of usual, at most. Keep your runs short, but stay on pace.
Diet: The last few days, your calorie intake should stay the same, but up to 90% of it should come from carbs. And no new foods!
Training: You’re done training, man. Save your energy for the gun.
Diet: Eat 300 to 500 calories (a bagel, some fruit, and an egg) 2 to 3 hours before the race. Drink 1L to 1.5L of water over 2 hours.
Image from Stockexchange
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