The marathon Taper Plan is designed for those looking for extra guidance during the final stages of their marathon build up. The taper is crucial to make sure you arrive at the marathon in peak physical condition and not waste the miles and miles of hard work and sacrifices you've made so far. This plan contains a PDF file attached to each 'Monday' with details for the week and how to get the most out of the three week plan. The goal of this schedule is to ensure you adapt and recover from the training so far, but arrive at the start line fresh and crucially not feeling lethargic. To prevent this I've also suggested some ideal taper workouts. A marathon should be treated with the respect it deserves and should not be treated lightheartedly, remember fail to prepare, prepare to fail. By purchasing this programme you are also helping to support my own athletic career, while allowing me time to focus and dedicate to achieving my own athletic aspirations.
6x1km on the track/road/trail/treadmill etc.@ Marathon goal pace +10secs with 90ses recovery. Warm up and warm down is even more important during the taper phase to prevent injury and soreness post training.
General running specific s&c work to help prevent injuries and improve running economy.
4-Mile easy run to build endurance and also serve as active recovery.
Easy 8-miles active recovery run. Try not to worry about paces or splits and run to feel.
12-14-Miles long run designed to build endurance and resistance to leg fatigue.
Easy 3-miles active recovery run. Try not to worry about paces or splits and run to feel.
3-Miles Tempo @ Marathon goal pace with 3mins rec then 6x30secs efforts with 1mins easy recovery. Warm up and warm down is even more important during the taper phase to prevent injury and soreness post training.