Tapering before a race

[kwell39]

I have a 6 mile race this Saturday and am wondering how much to taper off my running this week. Last week I ran 17 miles total, including my 7.15 mile long run. Any suggestions would be appreciated. It seems information across the web is all over the place. Wondering what all you experienced folk do.

[Equi-geek Graduate10]

In my vast experience of precisely 1 x 10 mile race, I felt I ran out of legs, rather than air, for the last 2 miles, which I think would have been way worse if we hadn't tapered during the week and arrived on fresh legs. Even though the race was Sunday, we ran for 15 mins on Thursday and 20 mins on Tuesday before. Our last 'long run' in training was 10 days before the race and our furthest at 12k, which was still short of the 16k of the 10 mile run.So I guess it depends on how you felt about your 7 miles? If it felt easy you probably don't need to worry too much, but if you were wishing it was over by 5 miles then fresh legs would help a load. Good luck!!!

[kwell39 Graduate10 in reply to Equi-geek]

Thanks Equi-geek! Fresh legs will be important for sure!

[Madge50 Graduate10]

Hi there, ooohh exciting! an event is always fun I find... for me to enjoy it and not feel I’m pushing it, personally I wouldn’t do more than a slow, relaxed 5k/3miles and do that at the latest two days before the event (and when I say slow....I’m slow already....🐌 ha ha 😂)

Eat and sleep well in the days before and keep well hydrated.

You can definitely do the distance, now is the time to relax, get to the start line and enjoy!

Bring home the bling! 🏅🏃‍♀️👏👍

Mx

[kwell39 Graduate10 in reply to Madge50]

Thanks Madge! I’ll share the bling after I cross the finish line. I’m a fellow turtle here so slow is not a problem! 🏃🏽‍♀️🐢

[misswobble Graduate10]

I love the taper. It’s your chance to wind down before the big day. I normally do three short runs in the week before. On the Monday I might do a leisurely 8k, then on Wednesday a 5k, and On the Friday or Saturday a 3k or just a steady jog around the block. Or I might miss the third run completely if I felt like having a rest instead

Good luck 💪👍😃

[Deals1 Graduate10 in reply to misswobble]

Love the "lesurely 8k!" 😁

[kwell39 Graduate10 in reply to misswobble]

Thanks Misswobble! This sounds like a good plan. I’ll let you know how it goes!

[Deals1 Graduate10]

Sorry! I'm not that advanced..so can't answer but just wanted to say good luck and have fun!! 🏅👍🏃

[kwell39 Graduate10 in reply to Deals1]

Thanks Deals! I’m excited and nervous for this one but it should be fun. Santa and carolers will be there before the race. Then soup and bagels at the finish. Should be a good time!

[Irish-John Graduate10 in reply to kwell39]

Can't help with the taper as I never did it but what helped my nerves and stamina immensley in my 10miler was memorising the 5k points on it beforehand. It really helped me keep the whole time/distance/pace thing in context as I reached each landmark. Best wishes for a fun and fulfilling Run

[kwell39 Graduate10 in reply to Irish-John]

Thanks Irish! Great idea. I will try it!

[Irish-John Graduate10 in reply to kwell39]

We're cheering for you all the way

[misswobble Graduate10]

Soup and bagels sounds wonderful 😋😃👍🏃‍♀️

[kwell39 Graduate10 in reply to misswobble]

Yes it does! I signed up for the food. 😂