The Perfect Two Week Taper.

This is the ideal taper that I have used and encouraged others to use for most of the 13 marathons that I have done. I have seen 3 or 4 variations of the same final two week schedule, but they have been essentially the same variation of runs.

I can't remember the original source, I think it was a friend of Girlie's...

OK...so it's coming down to the last week...I am drinking enough water, I am getting the right combinations of proteins, carbs and fats, I am getting enough rest and have a positive mind set...I am looking after all these critical things...Now, reread this paragraph.

I find it really physically and mentally important to do some race pace km's during last week as long as legs feel fresh.

Saturday - 6km to 8km run. Do 10 to 20 minutes of fartleks or speed play while running to just over your race pace.

Sunday - Between 14km and 26km depending on your personal schedule. 3km of long run at race pace. The rest of the run is at least 1:00 to 1:30minutes slower than race pace.

Monday - off

Tuesday - at track. start with 15minute warm up run and stretches. Do 2 x 400 metres at 80% to 85% MaxHR, 2 x 800 at 80% to 85% Max HR. followed by 2 x 1km at Race pace, 2 x 800 at 80% to 85% Max HR, 2 x 400 metres at 80% to 85% MaxHR, 2 x 200 metres at 80% to 85% MaxHR. Do a cool down lap before each repeat (except 200's do half lap)...bring HR back to normal before starting lap. Come away from this workout feeling comfortable with how you are breathing and feeling while doing Race Pace. Stretch afterwards and have a cool or cold bath.

Wed - 10km run. Do 20 minutes of fartleks or speed play while running. Try to make this a flat run without hills.

Thurs -Rest

Fri - Rest

Saturday - 6km to 8km run. Do 10 to 20 minutes of fartleks or speed play while running to just over your race pace. Try to make this a flat run without hills.

Sunday - Between 14km and 20 km depending on your personal schedule. 3 km of long run at race pace. The rest of the run is at least 1:00 to 1:30 minutes slower than race pace.

Monday - off

Tuesday - at track. start with 15minute warm up run and stretches. do 1 x 800 at 80% to 85% Max HR. followed by 2 x 1km at Race pace. Followed by 2 x 400 metres at 80% to 85% Max HR. Do a cool down lap before each repeat...bring HR back to normal before starting lap.
Come away from this workout feeling comfortable with how you are breathing and feeling while doing Race Pace. Stretch afterwards and have a cool or cold bath. (I start carb loading today.)

Wed - off - all your hard work is done. Don't feel any guilt about not running tonight. Rest your legs it is the right thing to do.

Thurs - 6km run. Do 10minutes of fartleks or speed play while running. Try to make this a flat run without hills.

Fri - off or at the most do a 20 minute walk...not 25 or 30
minutes

Sat - 2 to 3 kms jog or very easy run in the morning preferably before 9am. If you can't do this run before noon than don't do it at all.

Sun - Have fun!

"Work It Harder Make It Better

Do It Faster, Makes Us stronger

More Than Ever Hour After Hour

Work Is Never Over"

-Daft punk