Answers (8)
3
As a RRCA Certified Running Coach I usually advise tapering marathon mileage beginning 3 weeks prior to the marathon.
Most first time marathoners require at least 6 months of endurance training to build the strength, bone mass and muscles needed to support a run of 26.2 miles. Usually, first timers with a base of 20 miles per week can safely ramp up to 40-55 miles per week within a 6 month period by increasing mileage by 10% each week. If you've planned for at least 5-6 long runs of 18-22 miles alternated every other week with recovery weeks of somewhat shorter distance runs of 16 miles or so, you can plan to taper mileage 3 weeks out from the marathon. This means your last long run will occur 3 weeks prior to the marathon. 2 weeks prior reduce your mileage down to about 50-60% of total miles. 1 week out back it down to no more than 3 short runs less than 4 miles each on alternating days. Plan to rest the day before the marathon.
Most first time marathoners require at least 6 months of endurance training to build the strength, bone mass and muscles needed to support a run of 26.2 miles. Usually, first timers with a base of 20 miles per week can safely ramp up to 40-55 miles per week within a 6 month period by increasing mileage by 10% each week. If you've planned for at least 5-6 long runs of 18-22 miles alternated every other week with recovery weeks of somewhat shorter distance runs of 16 miles or so, you can plan to taper mileage 3 weeks out from the marathon. This means your last long run will occur 3 weeks prior to the marathon. 2 weeks prior reduce your mileage down to about 50-60% of total miles. 1 week out back it down to no more than 3 short runs less than 4 miles each on alternating days. Plan to rest the day before the marathon.
1
Begin "tapering" volume 3 weeks out but maintain your intensity! Lower volume allows for a better recovery b/w your workouts since the intensity is still consitant. Adaptations are pretty much done... your goals is to sustain fitness (PEAK) w/o causing undue fatigue (under recovery)
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That is usually sufficient depending on your level of marathon training and is this your first marathon and how is the body holding up? I be more then happy to help.
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Your last long run had better be 2 weeks away from the marathon to 2 and a half. It takes about 2 weeks to fully recover and get the benefits of a long run, so if you taper too late your legs are still used and abused before the race. After that keep all runs 5 miles or less and always at a conversation pace. Good luck hope that helps.
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As a USA Track and Field Level 3 Endurance Coach and USATF Level 1 School Instructor with more than 28 years experiece coaching distance runners who has written several articles on marathon training. I have rarely seen a marathon training program than does not over train runners and does train them to be better athletes. We seem to forget a few things, first an athlete in any sport must equally develop endurance, speed, strength, coordiation, and flexibilty.
Second endurance is not just the ability to do some thing for a long time, but the ability to something for specific time at specific intensity. So you could be able to run for 3 hours but have very poor endurance. Third running is a neuromuscular skill likes all sports and all training must be directed to improving quality of the skill over great periods of time thus running faster and longer with less effort this is the foundation of distance running. The trick to marathon training is trying to mantain and improve neuromuscular system while increasing your long runs. Less is often more. Long runs should happen every other week, with marathon pace runs on other week. It only takes two runs of 18-20 miles at most to run a great marathon. 2-3 weeks before marathon last long run, suggest aim three weeks and if mother nature or life gets in the way you have room. Most important keep up the intensity right up to the last couple days just cut back on the total mileage of each week prior to event. Here is thought when I was certified by the RRCA they say a beginner runner should run 2 minutes slower per mile than marathon pace(NOT) for about 50 miles a week. So if a beginner want to run 12 minute miles for the marathon, they would have to build up to running 12-14 hours a week. When Meb won the New York City Marathon he was running about 7 hours a week with no job, massages and physical therapy everyday and lots of naps. He also had over 15 years of running behind him.
Second endurance is not just the ability to do some thing for a long time, but the ability to something for specific time at specific intensity. So you could be able to run for 3 hours but have very poor endurance. Third running is a neuromuscular skill likes all sports and all training must be directed to improving quality of the skill over great periods of time thus running faster and longer with less effort this is the foundation of distance running. The trick to marathon training is trying to mantain and improve neuromuscular system while increasing your long runs. Less is often more. Long runs should happen every other week, with marathon pace runs on other week. It only takes two runs of 18-20 miles at most to run a great marathon. 2-3 weeks before marathon last long run, suggest aim three weeks and if mother nature or life gets in the way you have room. Most important keep up the intensity right up to the last couple days just cut back on the total mileage of each week prior to event. Here is thought when I was certified by the RRCA they say a beginner runner should run 2 minutes slower per mile than marathon pace(NOT) for about 50 miles a week. So if a beginner want to run 12 minute miles for the marathon, they would have to build up to running 12-14 hours a week. When Meb won the New York City Marathon he was running about 7 hours a week with no job, massages and physical therapy everyday and lots of naps. He also had over 15 years of running behind him.
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I have never ran a full marathon but I taper runs down about 2 weeks away from a 1/2 marathon. I realize its a much longer race but, the principles should still apply. Maybe start the taper a week early for a full marathon (especially if its a first) and really just do a few miles every other day till a couple of days before, then, don't run at all.
