Almost There: The Taper

If you’ve never trained for a big race before (think half marathon or longer) it might not seem intuitive to take it easy the week or two before the race. It might feel like you’re losing valuable fitness, or your legs are just begging to get out there and run (no…just me?). In reality, it would actually be more beneficial to take the entire week before a race off rather than push yourself too hard. The sweet spot, though, is somewhere in the middle.

About 3 weeks before the race is when you should reach your peak mileage. This might mean you run 1-2 miles over or under the race distance depending on your pace goals. This gives you the confidence that you can indeed finish this race. After that final peak though, you need to let your body recover so you can be at your best for race day.

A recommended taper is about a 20-25% reduction in your weekly mileage. This is enough effort to keep you in peak race shape without overworking your body. It’s also important to make sure you are eating right, sleeping well, and generally taking care of your body. 2 weeks before a race is not the time to start rock climbing or expose yourself to people with colds/flu/Covid.

Got questions about how to prepare yourself for the big race? Reach out to Accountability Partners and let’s see how we can help you prepare!