What To Do

Social Bookmarks

Feeds

RSS2

Runner's Training Tips: Tapering off for Half Marathon

Bottom of Page

1 to 9 of 9

- CommentAuthor Dutchess
- CommentTimeMar 7th 2008
Hello All,

I just have a problem understanding why all experts are saying to taper off the long runs 2-3 weeks before a half marathon. My long run each weekend is now abt 11 Miles and with a month 2 go I just can see any problems of continuing a long run in the weekend, and as a matter of fact, even increasing the distance of the long runs as well. Surely it can't hurt to keep training and consider the actual marathon as another "training session"?

Thanks! - Peter
- CommentAuthor vmidiver
- CommentTimeMar 7th 2008
First off, I'm not an expert by any stretch of the imagination.

I would imagine that the advice you're talking about is for athletes looking to peak for a race in which they are trying to be competetive. If you want to consider your marathon as another "training session" then your plan will work. I did my first marathon as a training session for my first Ironman. I tapered off the last 2 weeks before the marathon since it was my first and it's still my fastest of the 3 I've done so far.

I personally think your time and performance would be better if you did taper as your body needs the rest to improve itself. However, I think you won't hurt yourself doing what you're planning on doing.

Good luck and good training!

- Matt
- CommentAuthor Bendy
- CommentTimeMar 9th 2008
Try running between 12 and 14 miles the week before, then have 6 days off!

I have had my best results that way.

It's tempting to keep going, but, after you've got to the right level, and then had a week off, your body will be a real powerhouse.

The only other point about this method is "don't start too fast on race day" (having time off can make you over-keen too)
- CommentAuthor gregphillips
- CommentTimeMar 10th 2008
At half-marathon distance, it's all in why you're running. If you're running to complete and can already handle the distance then sure, treat the race as just another training session and don't bother to taper. If you're running for speed, then tapering off ensures your legs are well rested, allowing you to run significantly faster than you would in a training session. Even if you don't plan on running for speed, remember that on race day you'll be surrounded by lots of other enthusiastic runners, which may cause you to run faster than you'd really intended. And, if you're not well-rested, that may cause you to tank somewhere late in the race. Have fun, Greg
- CommentAuthor jamiet
- CommentTimeMar 11th 2008
I was of the same mind a little over a week ago - why do I need to taper for a half if I'm aiming for a marathon - well if you're using the half as a training run you probably don't. By that I mean you're using the experience for reasons other than personal best hunting and are simply going to be running at training pace in prep for a bigger race later on then you don't have to.

If on the other hand you are trying to get something concrete down for a personal best then resting up before the big day is the best thing to make sure you've got no aches and pains on the big day from training and can really give it your all.

I did Silverstone on Sunday having "rested" (really slow/short recovery run on monday, friday) and managed to pull off a pb bringing my previous down by 26 mins.

It's horses for courses but if you're looking to challenge yourself in the run - rest up. If you're using it a training run that happens to be with 5000 other people keep going (but don't be tempted to increase that training pace on race day!).
- CommentAuthor Dutchess
- CommentTimeMar 11th 2008
Dear All,

Many thanks for your comments, it's much appreciated. I do understand the messages and will taper in order to be well rested and strong for the actual race.

Cheers - Peter
- CommentAuthor borntocry
- CommentTimeMar 3rd 2009 edited
Hi guys,

Just thought I'd add to this thread rather than starting a new one, since I'm asking almost exactly the same question, only what I want to know is how much one should taper in the week before a half-marathon? I got my weekly mileage up to about 45 miles, with my last long run (14 miles) about two weeks before my race - a bit early, but had to work around a family vacation. Weekly mileage fell to just under 30 miles during this vacation and now this is the week of my race - so how much should I run this week? Was thinking of aiming for 19 miles just because that's what I've done in the past, but is that too little? Or too much?

Also, am worried that I did my last long run too long ago and haven't done anything over 6.25 miles since then (was restricted to treadmill use while on holiday so concentrated on speed rather than distance). But I probably shouldn't try to get in a long run now... reassure me, please, someone!!
- CommentAuthor jsparksh
- CommentTimeMar 3rd 2009
I have same question. My half is March 29. I'm supposed to do 11 miles on 7th. 12 miles on the 14st. Then just 6 I think on the 21st. I'm only doing 30 miles per week currently but will max out week after next around 34-35. Taper advice that is specfic is most appreciated. Thanks!
- CommentAuthor dtreel22
- CommentTimeMar 3rd 2009
Not that I'm an expert, but I will offer what I'm doing this week before my half on Sunday, and I can let you know how it works out. I also run 30-40 miles per week

Last week I had a practice run of 13 miles on Wednesday, then started my tapering at 4 miles on Thursday, 5 on Friday, 7 on Sunday, 7 today (tuesday), 6 tomorrow, 5 thursday, and 4 Friday early morning, before taking Saturday off and running Sunday

To clerify, I am using the race more as a training run, and plan to pace at 8:30-8:45. MY average pace is between 8-8:30 on normal runs under 7 miles, and since this is my first half I don't want to outpace myself

Another key thing to consider for the training is increasing the amount you sleep up to the race as well

1 to 9 of 9

Report Offensive Content