Marathon Taper Plan

Average Weekly Training Hours 04:25
Training Load By Week
Average Weekly Training Hours 04:25
Training Load By Week

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.

Sample Day 1
1:00:00
7mi
6x1km with 90secs recovery.

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.

Sample Day 2
0:30:00
General S&C Work

General running specific s&c work to help prevent injuries and improve running economy.

Sample Day 3
0:30:00
4mi
4-Mile Easy Run

4-Mile easy run to build endurance and also serve as active recovery.

Sample Day 4
1:10:00
8mi
8-Mile Easy Recovery Run

Easy 8-miles active recovery run. Try not to worry about paces or splits and run to feel.

Sample Day 6
1:40:00
12mi
12-14-Miles Long Run

12-14-Miles long run designed to build endurance and resistance to leg fatigue.

Sample Day 7
0:25:00
3mi
3-Mile Easy Recovery Run

Easy 3-miles active recovery run. Try not to worry about paces or splits and run to feel.

Sample Day 8
1:00:00
7mi
3-Mile Tempo/ 6x30sec Intervals

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.

Jonny Mellor
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JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.