7.8 miles w/ fartleks tonite.
Originally Posted by MoreFire
How exactly do you taper?
Key is to keep the intensity high but the mileage low. Do short intervals at your marathon pace.
Originally Posted by samblackbones
Morefire basically has it right from what I have heard. Less volume, same intensity. The risk is over tapering and losing proper muscle tension in your legs. That is why it is good to run moderately quickly during the taper.
Originally Posted by Equus Leather
Exactly as you say - high (for me) intensity, low mileage.
To add from the McMillan website:
Mistake No. 3: Resting too much during your taper
Many runners change their training rhythm too much during their peaking phase. They rest so much that they get sluggish and stale — the way you always feel after a few days off. On marathon day, they feel mentally and physically slow.
Fix No. 3: Stay sharp
The body likes routine. Let the body and mind rest, but don’t take a vacation from training. Maintain your frequency of running during your peaking phase (one additional day off is allowed) and your intensity, but simply reduce your volume of running as the race nears. A good rule is to reduce your volume 20 to 30 percent in each of the last two weeks before your race. Don’t waste your race in training but certainly keep the body ready for fast running with a few key workouts.