Making it up as I go along now - how to taper for my HM?

[Sandraj39]

My first HM is in two weeks now.🙂 I have done the full distance twice in training (most recently last weekend) but now want to make sure I don't overdo it before the big day! Today I ran 13k but don't really know what I should be planning over the next couple of weeks (I run three times a week btw). Any advice would be welcome - would like to maybe include a couple of shorter hilly runs but have no idea what would be a good distance to run the week before race day? 😮

[Madge50 Graduate10]

Hi Sandra, I certainly can't call myself an expert, 😂 but stuff I've read says it takes two weeks to get any gains, so there's no point in pushing it for the last two weeks, and the key thing is rest.

I've done my last long run 11days out from race day, and will do no more than an hour/hour 15, (8-10k) for any further runs now, I've also found a bit of advice that says you could do short 'speed' runs - like parkrun, but again don't push it too hard.

I did tapering once before for the 10 miler and although it was really weird, it worked! Both plans I've followed have a very slow 5k on the Friday before race day - going to the 10 miler that was a brisk walk only, this time it'll depend on what I'm doing, I might not do it if I'm on my feet all day....

Anyway, hope this may be of use, good luck..... 😄 👍

Mx 😬😬😬😬😬

[Sandraj39 Graduate10 in reply to Madge50]

Thanks Madge, most helpful. Might not bother with anything too hilly in that case. I guess the work is all done now and just need to eat and sleep well over next couple of weeks, enjoy my runs and make sure I am hydrated, come the big day ! Take care x

[Dunder2004 Graduate10]

For your 5 remaining training runs, I would suggest a couple of runs in the 8K range and 3 of around 5K, Sandra. Nothing too fast, either. Ideally your last run should just be a short gentle jog.

As you say, the hard work is done. Now it's a matter of reducing fatigue levels.

[Sandraj39 Graduate10 in reply to Dunder2004]

Thank you Dunder, that sounds great.😀🏃🏽‍♀️😀

[aliboo70 Graduate10]

Yep I'm with dunder,just shortish gentle ones for the last week or two!I should follow that advice too! 😆

[Sandraj39 Graduate10 in reply to aliboo70]

Lovely! Thanks Ali!☺

[Bazza1234 Graduate10]

I'm going on a 9 day cruise to Vanuatu and New Caledonia in the South Pacific for my HM taper Arrive home on the Friday, pick up the race pack on the Saturday and run on the Sunday It's the first time I have tried this new form of race tapering .

[Sandraj39 Graduate10 in reply to Bazza1234]

Now, that's what I call tapering!!🙂

[Anniemurph Graduate10]

I have nothing useful to add, never having run the amazing distances you've reached, but have a nice, easy couple of weeks so that you can enjoy that HM!

[Sandraj39 Graduate10 in reply to Anniemurph]

Thanks, Annie 🙂

[Burstcouch]

Hi,

I am no expert on HM's but I have booked my first ever in October. So far I have done the distance twice in the last two weeks. Some advice I was given was to run some shorter distances but to try and increase your speed. I have found these really helpful and fun. So even if it only 4k and it takes 25 mins, you should try to reduce it the next time you run. Hope this helps. The key is not to put too much pressure on yourself in the days running up to your HM

[Sandraj39 Graduate10 in reply to Burstcouch]

Thanks for that, and I have read that too. Had a good speedy (for me) 6k this evening and felt really good. They are all going to be a bit more sedate from here on in though! Sounds like you will be more than ready for your HM if you have already done the distance twice - have you thought about doing it sooner, so you don't have to maintain that level of fitness all through the summer? Or will you ease off and then build back up later in the year? Really good luck with it - which one are you doing?🙂

[ajwyld]

I used a MyAsics plan for the Brighton HM last weekend. I had me tapering for 2 weeks as follows:

First taper week: 3 runs: 5k gentle jog, 7k race pace, 7k race pace

2nd taper week: 5k jog, 8k "start slow get faster", 5k jog

Worked OK for me. The final gentle jog was on the Friday with the HM on the Sunday. They also suggested wearing the kit planned for the event on at last one of the faster 7ks, in case you discover any niggles. (I made sure not to wear anything new.)