How We Taper (Our 5 Top Tips) | Boston Diaries Day 4 - This Messy Happy

Intro

This is a quick summary of How We Taper (Our 5 Top Tips) | Boston Diaries Day 4 from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the taper plan today. Be sure to check out the full video for all the details.

Key Points

• 3‑week taper (3E taper) is their evidence‑based approach: reduce volume by ~30% each week, then keep legs moving in the final week to avoid over‑training.
• Timing matters: hard sessions and long runs need 2‑3 weeks to show physiological benefit, so no hard miles in the last two weeks.
• Control the controllables: adjust time‑zone early, keep diet clean, check gear (heart‑rate monitor battery), and manage mental stress.
• Diet: after a “holiday purge,” switch back to nutrient‑dense foods (smoothies, balanced meals) to feel good both physically and mentally.
• Jet‑lag: arrive early (14‑hour difference) to acclimate and keep the mind calm.

Workout Example (Taper Volume Schedule)

1. Week 1 – Reduce total mileage by ~30% of your peak week (e.g., from 90 km → 60‑65 km). Keep a mix of easy runs and a short tempo.
2. Week 2 – Reduce another ~30% (≈40‑50 km). Keep a few light strides, no hard workouts.
3. Week 3 (Race week) – Keep volume low (20‑30 km) with easy runs and a few strides to keep legs moving and the mind engaged.

All distances are in kilometers (the video uses km for the taper).

Practical Tips

• Arrive 14 hours ahead of the race to adjust to the new time‑zone.
• Replace/charge essential gear (e.g., heart‑rate monitor) at least 5 days before race day.
• Focus on rest, quality sleep, and a clean diet in the final weeks.
• Keep a mental routine (e.g., coffee, smoothie, short walk) to stay calm.

Closing Note

Give this 3‑week taper a try and adjust the paces to fit your own training in the Pacing app. You’ll feel confident, rested, and ready to crush your race day!

References

• How We Taper (Our 5 Top Tips) | Boston Diaries Day 4 - YouTube (YouTube Video)

Workout - Race Week Marathon Tune-Up

• 15min @ 6'15''/km
• 2 lots of:
  • 1.0km @ 5'00''/km
  • 3min rest
• 10min @ 6'30''/km

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