Long Distance Runners

Join
We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Please help me design a taper plan...

Carrieendar
Carrieendar Posts: 493 Member
edited March 6 in Social Groups
So I originally started off this marathon training cycle using a customized McMillan plan, but i have since added a day of doubles and a medium long run, and that increased my mileage to the point where I don't think the taper in the original plan is going to work.

I am three weeks out, I have averaged 58-62 mpw and I just did peak week which was 66 miles and looked like this:

M: 13 easy
T: 2 warmup, 4x1.5mi @ tempo, 4 min in between, 2 cool down
W: 6 easy
Th: 10 easy
Fri: 6 with strides
Sat: 22 w/15@ 7:16 average pace (aiming for 7:20 marathon pace)
Sunday: full rest

I had to fool around with days and runs this week because of some exams. But I usually do a double one day and take Wednesday off.

sooooo I have three to go. Do I keep my mileage pretty much the same for this week? then taper? about how many miles would you run 3 weeks out? 2? 1? I planned to go 16-18 for long run next week and then 12-14 the week after then race the following weekend-- it's nov 2.

thanks for any help!!!



Replies

  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    3 weeks out, same volume.
    2 weeks out, cut volume by 1/3.
    1 week out, cut volume by additional 1/3.

    For the long runs, I'd do the 18, then the 12, but do 3 to 5 of the 12 at MP.
  • Carrieendar
    Carrieendar Posts: 493 Member
    thank you! should just do 18 at LSD? its scheduled as last 6 MP. I feel like there is a lot of argument over what to do 3 weeks out. I feel good though going into this.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Since you did MP in the 22, I'd do the 18 at LSD. I also think it's important to keep that MP work closer to race day.
  • Carrieendar
    Carrieendar Posts: 493 Member
    i like that answer. I am kinda thinking I would love to just cruise easy pace for 18 this saturday, enjoy the moment...maybe do a route I know that has a couple easy trails through the woods included with greenway and sidewalk.
  • schmenge55
    schmenge55 Posts: 745 Member
    CarsonRuns wrote: »
    3 weeks out, same volume.
    2 weeks out, cut volume by 1/3.
    1 week out, cut volume by additional 1/3.

    For the long runs, I'd do the 18, then the 12, but do 3 to 5 of the 12 at MP.

    Almost exactly this although I am personally ambivalent on MP during part of the long, but that is just me. In my experience most people taper *too* much and then the legs are "dead" for the race. Still run the same days you normally do and same intensity (other than last couple days) but reduced mileage.
This discussion has been closed.

Categories