Daily Tip #5: How to Taper

Wednesday, October 19

A "taper" is a controlled cutback of weekly mileage and effort that will help get your body ready to go on marathon day. The purpose of tapering is threefold: to allow your body to repair itself, to re-stock your fuel supplies, and to rest before the intense race effort. Here's how to do it:

• Have confidence. Know that you've put in the months of work required, and that taking it relatively easy now isn't laziness but intelligence that will help you shine on marathon day.

• Start now. Begin tapering three to four weeks out from race day. A good rule of thumb is to reduce your total mileage by about 25 to 30 percent during the first week of the taper, then gradually cut back to 30 or 40 percent of your peak mileage during the final week before the marathon.

• Focus on quality over quantity in workouts. Continue to include speed workouts and tempo runs if you've been doing them. You can sharpen your fitness by running a 10K or shorter race a week or two before the marathon. During the final week before November 6, do easy runs of 3 to 5 miles interspersed between days off.

• Stick to your plan. Most marathon training schedules, including those in the Official NYRR ING New York City Marathon Training Program, include a sensible taper.

Today's links:

Special Opportunities There are many ways for runners and their friends, families, and fans to enjoy special marathon deals and offers. Check back regularly for new offers.

NYRR membership Learn about the benefits of joining the organization behind the ING New York City Marathon.