Race Week Marathon Tune-Up

Race Week Marathon Tune-Up

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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Intro

How We Taper (Our 5 Top Tips) | Boston Diaries Day 4 from This Messy Happy presents a solid taper strategy. Watch the full video for details—here we’ve summed up the key takeaways to help you start training smarter today.

Key Points

  • The 3E taper (3-week approach) cuts volume by ~30% each week, keeping legs active in week 3 to avoid overtraining.
  • Timing is critical: hard workouts and long runs need 2–3 weeks to adapt, so eliminate them from your final two weeks.
  • Control what you can: sync your sleep cycle early, eat whole foods, check your heart-rate monitor battery, and manage stress.
  • Nutrition: transition from holiday foods back to balanced, nutrient-dense meals—smoothies, proper home cooking—for physical and mental well-being.
  • Time zones: arrive 14 hours early to give your body and mind space to adjust.

Workout Example (Taper Volume Schedule)

  1. Week 1 – Reduce to 70% of peak volume (90 km → 60–65 km). Pair easy runs with one short tempo.
  2. Week 2 – Drop to roughly 45–50 km. Add strides; skip hard work.
  3. Week 3 (Race week) – Stay low (20–30 km) with easy runs and strides. Goal is staying fresh and sharp.

All distances in kilometers (as shown in the video).

Practical Tips

  • Land 14 hours ahead if crossing time zones—the payoff is real.
  • Test and charge critical gear (heart-rate monitor, watch) at least 5 days before race day.
  • Prioritize rest, sleep, and clean eating in the final weeks.
  • Keep a simple routine (coffee, smoothie, walk) to stay calm.

Closing Note

Try the 3-week taper and dial in your paces with the Pacing app. You’ll arrive fresh, composed, and ready to crush your race.

References

Inspired by This Messy Happy

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