How do you taper properly

Sainttoff

I am planning for next two weeks to do 2x5 milers and 8 miles on sat for this week.

Next week plannning one 5 miler and then on wednesday and sat do a 5k?

Is this proper tapering?

Peckham

It all depends on what sort of mileage you've been doing up to now, although yours sounds a little low. Tapering is all about getting the balance right between reducing the mileage to allow your body to recover, but not reducing too far that you go "stale".

This week you should be at around 55%-65% of your peak weekly mileage, next week should be around 40% of your peak mileage (the 40% excludes the marathon itself).

Reduce the intensity of any speedwork (i.e. number of reps), but keep up the volume of speedwork this week in order to keep the legs turning over.

Also, do a "dress rehearsal" where you wear the exact gear that you plan to wear on the day itself to make sure all is okay with it - i.e. no chafing etc.

Sainttoff

Have done a few dress rehersals as used the long runs for that!!


My average weekly runs would be usually between 30-40, depending on which is easy week and which is long week


Usually say a 7miler, 10 miler and then a big one(16-22 miles)

hawkwing

I have been doing 35 at most, last week did Mon 5,Wed 10,Sat 4.
This week prob Mon 7.5,Wed 7.5, Sat 4 i think?