You could improve your marathon finishing time by up to 5% with a good marathon taper. Here are some vital insights on how to strategically manage your taper so that you are rested and prepared for your race.
How to Taper
It should start 2-4 weeks before the target race. Reduce the mileage by approx. 25% per week and a similar amount for the long run (personally, I like my longest run 3 weeks before a race).
Keep your intensity for the hard sessions but drop the volume, hopefully leaving your legs fresh for race day. What you don’t want to do is leave your race performance in a training session!
Remember
Reflect on past performances for confidence and have faith in the plan. With the reduced mileage, focus on good nutrition and increase carbs near race day (but don’t go crazy!).
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