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

My first HM is in two weeks now.๐Ÿ™‚ 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? ๐Ÿ˜ฎ

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  • I'll have a look at my last HM plan for you. Won't be long. Just going in the bath ๐Ÿ˜€

  • So, it's three weeks away

    Count down then. 3' 2' 1 ๐Ÿ˜€

    Week 3. We'd = 4.8km. Thurs = 8 km Race Pace. Sat = 4.8 km.

    Sun = 8 k. at Race pace

    Week 2Tues = 4.8 k. Wed 8k build up. Fri = 4.8 km jog

    Taper week 1 No running, Unless you feel like a little run a day or two before race day, assuming your race is on Sunday,you could have a jog round the block either a Friday or on Sat.

  • Thanks misswobble - it's 2 weeks away actually - so I guess I follow from week 2. So no running the week before race day? apart from a gentle jog? Many thanks.โ˜บ

  • My first HM is two weeks away too... are you doing Silverstone by any chance?

    My taper week was going to be gentle 8k on Tuesday, 3k on Thursday (bit quicker) and tailrunning at parkrun on the Saturday before the race on Sunday.

  • I'm doing the Bath Half on the 12th March Simon. Very excited/ nervous, but then I always am when I do an organised event!๐Ÿ˜ฎ How are you feeling about yours? I hope the training has gone well for you too. Good luck!๐Ÿ˜€

  • It's gone OK... the longer runs have been a bit of a struggle but I think it's down to energy levels. So on my 12miler this morning I am going to take out 2 energy gels. Plus I'm having jam on toast and a large glass of water a while before I go. The tempo and interval sessions seem to have gone well though.

    I am feeling quite nervous about it too... unlike you I have never run the distance before so part of me just wants to make sure I get round the course!

  • Well I got through my 12 mile run this morning but I was seriously flagging in the last couple of miles. Definitely need to do some carb loading in the week beforehand and I think a third gel for just before the race and a Lucozade Sport may well be needed too. My breathing and heart rate were both fine this morning... it's energy levels that need sorting!

  • No doubt about it - 12/13 miles is a long way Simon and I guess we're bound to feel it! I haven't tried energy gels yet although my sister swears by them. What works for me is taking a Power flapjack (as promoted on this very forum!) and having a bit of this every 5k, along with water. I seem to run well on oats - always have porridge with lots of fruit for breakfast (This may sound incredibly healthy, but I do not sustain this all day unfortunately! I work in a school where cakes always seem to be on offer in the staff room!) Well done for your 12 miler - hope you recover well from it. I am actually quite excited about my next few runs being shorter! I feel as though I have been increasing distance for ages and it's quite nice just to take my foot off the pedal for a bit...๐Ÿ˜€๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

  • That's right ๐Ÿ™‚ You have completed your training and now you are winding down and resting before the big day. You don't have to run at all, but if like me your legs need a spin, then take them out a day or two before for a mini run, very slow. I just run a slow 4 k ish. No more ๐Ÿ™‚

  • I think misswobble 's plan hits the spot. I love that she replied from her bath!!!!

  • I have visions of getting electrocuted whilst typing missives from my bath. It could end up being my watery grave. Snort!

  • I would suggest maybe an 8 km on the weekend before race day, and the usual number of runs (including the race itself!) of the usual intensity but reduced distance in the final week.

    So if you're used to running 3 times per week then do two shorter runs (maybe 6 and 4 km) in the final week.

    If you're used to 4 times per week with one run being a speed session, then do three shorter including a very gentle speed.

    If in doubt, err on the side of caution, you want to recover fully so you're totally fit and ready.

    Good luck; you can do this!

  • Thanks Tomas, I was thinking I would do an 8k this weekend, so that fits in well with my thinking. Plus a couple of gentle, shorter runs either side - that sounds like a good plan. As misswobble says, it's about winding down so that I feel good on the day isn't it?๐Ÿ™‚

  • I totally agree with the good Miss. Winding down, letting your sore muscles heal, feeling good and positive. And of course you already know that you can do it, so you have zero reason to not be positive and optimistic and feel good :)

  • Thank you - you are of course right! Bring on 12th March!๐Ÿ˜€๐Ÿ˜€๐Ÿ˜€. .......๐Ÿ™„

  • oh yes the taper, that's a very wise thing to do.

  • Hi SandraJ,

    Not long now till your HM you're going to have a ball. Just run a few of short runs for your last week, 4,3,2.

    Do no running for the two days before and more importantly, when you do run, do it on good ground so you don't pull or sprain anything.

    With the training you have been doing since Christmas you are totally prepared, so you will be able to go out and enjoy the occasion.

    I will be thinking about you on the day.

    All the best.

  • Thank you so much for those lovely words of enouragement wanawig and great advice. I know I will 'take' you all with me (as Oldfloss would say), around the streets of Bath next weekend and the run will seem a little easier because of the support I have found here. โ˜บ

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