Marathon Tapering: Is it three (3) weeks or two (2)?

The taper is an extremely critical component of your overall Marathon Training Plan. With the proper taper you will put the finishing touches on your 18 weeks of training. However, with a poor taper, you run the risk of jeopardizing all your hard work.

If you do some research or listen to others you will encounter arguments over how long the taper should be - 2 weeks or 3 weeks. However, if you dig a little deeper you will find most times the argument isn’t really in how long the taper is but rather just the timing of the last long run.

To break it down – “3 week” tapers have you doing your last big week with your 20 mile run 3 weeks out. Then the next week (your first week of tapering) you basically have a normal week but you top if off with a long run of only 12 miles. Usually it is just this shorter long run that gives you your lower mileage for the week. So one could argue this is when your taper is really starting. The 2nd week of tapering you might back down the miles during the week, maybe by adding a rest day and then you top if off with around 8 miles for your long run. The final week of taper you might cut back some more, maybe another day off and then it’s the big day!!

The “2 week” believers are basically doing the same thing with the only difference being the timing of the last 20 mile run. They do theirs 2 weeks out instead of the 12 mile run and then 1 week out they run 12 or 8 often times depending on how much of a mileage junkie they are!

So really, most runners are not arguing over 2 weeks vs. 3 weeks – they are arguing over the timing of the last long run.

So when should an inexperienced marathoner do their last long run?

Before I give you my opinion on that let me share another factor.

I can’t quote specific scientific studies but I have read often that it takes 10 days for a workout to be beneficial. The Hanson program firmly believes in this.

So, if you are new or not very experienced, the 20 mile long run probably beats you up (as they do to most runners) and you suffer for the next few days. So if you do your last 20 miler 2 weeks or 14 days out, you then suffer a few days and then you are down to your 10 day window where the workouts will no longer be “beneficial”. So one could

argue you stopped your beneficial workouts 14 days prior to race day with that last long run.

However, if you do that last long run 3 weeks out, suffer a few days, get back to good workouts and keep going until day 10, you just brought your training closer to the end point of being beneficial - and you still have 10 days to rest.

So, I would suggest you do your last long run 3 weeks out, suffer a little, get back to quality workouts and continue to train until the end of that beneficial window, 10 days prior to the marathon.

After the timing of the last long run, the next debate involves how to taper! How do you back off and let your body recover and rest up without becoming lethargic? As I previously pointed out, the workouts 3 weeks prior to the marathon are basically the same regardless of when you run your last 20 so, how do you rest and recover in the final 2 weeks?

There are arguments for cutting back miles each day but running the same number of days. These folks often worry about changing their routine and having negative effects on their sleeping habits, body functions, etc. Others will argue to reduce your miles by cutting back 1 run per week but keep the same miles per day. And still others will argue to do both, cut back the days as well as the miles each day.

I honestly don’t know what is best or if it is a personal thing that you need to experiment with.

I do believe though you must stay “sharp” and in those final 10 days when you are not running as long or as hard as you did during your training.

If you take it too easy I believe you do run the risk of becoming lethargic and that is not a good feeling at the start of the marathon!! To avoid this you want to throw in some pick-ups during your runs or striders after, maybe even a short track workout (200’s or 400’s) the Tuesday prior to the Marathon. By doing this you will stay sharp without tiring yourself. You will feel strong and fast and you’ll get a huge confidence boost. You’ll feel like a thoroughbred race horse prancing around wanting to get in the gate and race!!! It’s a great feeling after all the hard work you put into your training.

Other important items to be aware of during your taper:

• You are burning up less calories with the decrease in miles so do not consume as many during the taper!

• Do not throw in any new exercise routines!! This is not the time to start lifting weights, riding a bike or doing yoga!!

• If you feel compelled to get a massage and you don’t get them often, do it early in the taper as your body will need to time to “recover” even from a massage!

• If you buy new gear for your marathon, break it in now. Every stitch of clothing you plan on wearing should be washed a couple of times!!

• If you bought new running shoes, get a few miles on them to ensure they feel right and you have them tightened correctly. I do not believe you need to “break them in” per se but rather you just need to get comfortable with them. This is a good time to do so.

• You are going to feel all sorts of weird aches and pains and if you are normal you are going to be paranoid about everything! Laugh about it!! It is normal.

• With the paranoia you may also become very irritable. Recognize that this has been a long 18 weeks of training for your support team as well and try not to snap on them in these final weeks. They have been there for you and they will continue to be there for you, but they may very well be tired of listening to you, especially if you start getting short with them. Be aware of your feelings, let them know you appreciate them and ask them to be patient with you, but also you need to be patient with them. They mean well but they don’t totally get it.