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I’m also a 10 day taper guy--settled on this after lots of experimentation. My “secret” of the taper……replacing the time I would have spent training with sleeping. I am an early riser and early trainer…..so sleeping in an extra 30 minutes at the beginning of taper up to an extra hour or more at the end of taper literally gets me psyched up to the point that I’m ready to run head first through a friggin wall. Because the training volume drops off gradually and the sleep increases gradually, there’s no “shock” to the body from some major change--but man…the gains gets totally banked during this phase, and in my opinion, is the secret sauce to the ultimate 10 day taper.
3 week taper: a 25% drop in volume with no change in intensity week 1. a further 15% drop in volume week 2 with drops in intensity (but still including race pace work). Week 3 (race week) a couple of easy runs and a race pace effort for a few ks thrown in to keep the legs turning and the mind active on the target. I think the key is not to decrease volume AND intensity too soon and spend 2-3 weeks on easy jogs... Whether it is a 21 day, 14 day, 10 day taper is inconsequential if the rate of volume and intensity drop is timed right.
🎉 nice video Nathan. I think 10-14days is where its at. Great advice. Seeing people run 22miles the wk before is marathon suicide. Trusting the process is key as we know. Cheers ,& all the best for youf superior marathon effort coming up. You deserve it.
Thanks for the advice Nate. I've used the 10 day taper in my last few marathons and it definitely works for me. Almost ready to taper for València after some big volume weeks with a lot of running @, near to or well below goal pace. Hopefully see you there
My pleasure and thanks for the support. Wishing you great success going into Valencia. I will not be there but will be running another marathon here in the states. Video to follow soon.
Won't ne running Valencia as I didn't want to travel that far so decided on another marathon here in the states. Video to follow. Good luck in Spain and getting that 2:39. I would be VERY happy with a 2:39.
Hey Coach, my goal is to run a sub-1:20 half marathon this Sunday, and it's currently Wednesday here in China. When should I start carb loading, and what foods would you recommend?
I'm 3 weeks out. Hit 21 mile long run yesterday and 24 miles the week before. Should I start dropping the long run volume (not intensity) a bit more over the next three weeks??
That's a useful talk thanks, as in a training block we only get 1 chance at tapering (can't practice week in week out). I'll go 10 day taper this time from Thursday. Additionally in the last few tapers I have done a 32k run, 1k on 1k off,at MGP just 1 week out, I've cut it back this time as I think I don't quite always recover enough. Tapering can be the hardest part of the training block. Got the message from Friday, Valencia is going ahead. And this year I'm doing absolutely nothing on the Saturday before race day 😂
Good luck out there in Valencia man and glad it is going ahead. Keep up the superior work RTP. Smart move not doing anything the Saturday before..you want to go in recovered.
12 days out from national finals marathon in our country hoping to do sub 3hr. What key workout you suggest should i do this week? Thanks on sunday i joined a 10km run but as you suggested i will just run at my goal marathon pace maybe 2x5km or 3x3km.
hey Coach, just curious: could OVER-tapering be a potential explanation as to why someone can have a higher-than-usual HR starting from ~3 days before a marathon, and on race day itself? My easy run HR and marathon pace HR is usually in the high 130s-low 140s and low-mid 160s bpm, respectively. But a couple days leading into the marathon, my easy run HR at the same pace was mid 140s, and on race day my marathon pace HR was low 170s (this was concerning). I did a 3-week taper in this instance. Interested to hear your thoughts. Thanks!
Hard to tell for sure. Could have been for many reasons. One, lack of sleep and simply not rested or recovered enough going in. Perhaps a workout being done 2 instead of 4 days prior to the start of the race could have been the reason. Obviously, terrain and temps of race will also throw off HR quite a bit. Wishing you great success in your future races and appreciate your question.
@@rundreamachieve thank you for the quick response! The run 2 days before was just a short 3 mile easy run, not a workout. It was just odd to see my HR higher than usual despite feeling fresh and ready to roll. But I agree, there could have been a plethora of other factors. I was aiming for sub 3 and key workouts indicated I was ready for it (e.g. did the 22 mile workout that Eric Floberg did that you eluded to in a recent video, as well as other key workouts such as 5x 5 KM @ goal MP and even a 8 KM warmup + 25 KM continuous @ goal MP, and felt strong throughout). On race day, hit the halfway in 1:29:39 feeling great, and I got unexpected calf cramps at around 30 KM that just seized and finished in 3:11. Still trying to figure out why I cramped since that never happened to me before with no signs of that in any of the long run workouts, but I suspect the higher HR at the beginning of the race was a major culprit. Do you suspect that the higher HR was a major culprit as well? Thanks for always being so responsive!
Awesome job running that 3:11, an extremely competitive time. Marathon is tough as you know and is hard to know exactly what it was, could have been running very low on potassium and dehydrated too. Keep up the great work, you are going to run well below 3 hours in due time.
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I’m also a 10 day taper guy--settled on this after lots of experimentation. My “secret” of the taper……replacing the time I would have spent training with sleeping. I am an early riser and early trainer…..so sleeping in an extra 30 minutes at the beginning of taper up to an extra hour or more at the end of taper literally gets me psyched up to the point that I’m ready to run head first through a friggin wall. Because the training volume drops off gradually and the sleep increases gradually, there’s no “shock” to the body from some major change--but man…the gains gets totally banked during this phase, and in my opinion, is the secret sauce to the ultimate 10 day taper.
💪💪💪💪💪💯💯💯💯💯
Hail Coach
Thanks again
Wow im 3 weeks away from race day great timing !
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All your recent videos are being published just in time 👌🏾
My pleasure and thanks for your support
20K coming🎉🎉. 🙌🏽🙌🏽
💪💪💪💪💪💪💪
3 week taper: a 25% drop in volume with no change in intensity week 1. a further 15% drop in volume week 2 with drops in intensity (but still including race pace work). Week 3 (race week) a couple of easy runs and a race pace effort for a few ks thrown in to keep the legs turning and the mind active on the target. I think the key is not to decrease volume AND intensity too soon and spend 2-3 weeks on easy jogs... Whether it is a 21 day, 14 day, 10 day taper is inconsequential if the rate of volume and intensity drop is timed right.
Spot on! 💪💯💯💯💯 Thanks for sharing this.
🎉 nice video Nathan. I think 10-14days is where its at. Great advice. Seeing people run 22miles the wk before is marathon suicide. Trusting the process is key as we know. Cheers ,& all the best for youf superior marathon effort coming up. You deserve it.
Appreciate the support Zac, yeah 22 miles a week out is suicide.
Thanks for the advice Nate. I've used the 10 day taper in my last few marathons and it definitely works for me. Almost ready to taper for València after some big volume weeks with a lot of running @, near to or well below goal pace. Hopefully see you there
My pleasure and thanks for the support. Wishing you great success going into Valencia. I will not be there but will be running another marathon here in the states. Video to follow soon.
Great advice. One question. Your last hard long 20 mile? When would you schedule it?
I would do that 20 miler 3 to 4 weeks out from the goal marathon.
@@rundreamachieve great advice. Thanks
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Hey Nathan, what's the goal for Valencia? Will be there also aiming for a 2:39 🤝
Won't ne running Valencia as I didn't want to travel that far so decided on another marathon here in the states. Video to follow. Good luck in Spain and getting that 2:39. I would be VERY happy with a 2:39.
@ That's totally fair. All the best with your race plans. Thanks ready to go!
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Hey Coach, my goal is to run a sub-1:20 half marathon this Sunday, and it's currently Wednesday here in China. When should I start carb loading, and what foods would you recommend?
NLT Thursday. Good luck in your race this Sunday.
I'm 3 weeks out. Hit 21 mile long run yesterday and 24 miles the week before. Should I start dropping the long run volume (not intensity) a bit more over the next three weeks??
I would go 19-16-10 (10 miler week before) last 3 weeks. Nice work with the 24 and 21 miler, solid work.
I usually end up doing a 7 day or week before taper. Do those extra 3 days matter?
Hey alana, 7 should be ok too. Good luck in your upcoming races. 2025 is going to be a great year for you
That's a useful talk thanks, as in a training block we only get 1 chance at tapering (can't practice week in week out). I'll go 10 day taper this time from Thursday.
Additionally in the last few tapers I have done a 32k run, 1k on 1k off,at MGP just 1 week out, I've cut it back this time as I think I don't quite always recover enough. Tapering can be the hardest part of the training block. Got the message from Friday, Valencia is going ahead. And this year I'm doing absolutely nothing on the Saturday before race day 😂
Good luck out there in Valencia man and glad it is going ahead. Keep up the superior work RTP. Smart move not doing anything the Saturday before..you want to go in recovered.
@rundreamachieve thanks I'll need it 😆
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@rundreamachieve good luck for you too if you're still heading out (wasn't sure, I'll wait for the video)
It's not Valencia but will send out a video in due time. You definitely picked a great race in Valencia though, that course is money
12 days out from national finals marathon in our country hoping to do sub 3hr. What key workout you suggest should i do this week? Thanks on sunday i joined a 10km run but as you suggested i will just run at my goal marathon pace maybe 2x5km or 3x3km.
2 mile warm-up 8x800m on road at threshold effort (6:29 mile pace or 3:14 per 800m rep), 2 min rest b/t reps, 1 mile cool-down
Awesome information and tips as always.
Go Indian Creek ! 💪🏃♂️
Thanks for your support Mom and yes, go Indian Creek! 💯💯💯💯
hey Coach, just curious: could OVER-tapering be a potential explanation as to why someone can have a higher-than-usual HR starting from ~3 days before a marathon, and on race day itself? My easy run HR and marathon pace HR is usually in the high 130s-low 140s and low-mid 160s bpm, respectively. But a couple days leading into the marathon, my easy run HR at the same pace was mid 140s, and on race day my marathon pace HR was low 170s (this was concerning). I did a 3-week taper in this instance. Interested to hear your thoughts. Thanks!
Hard to tell for sure. Could have been for many reasons. One, lack of sleep and simply not rested or recovered enough going in. Perhaps a workout being done 2 instead of 4 days prior to the start of the race could have been the reason. Obviously, terrain and temps of race will also throw off HR quite a bit. Wishing you great success in your future races and appreciate your question.
@@rundreamachieve thank you for the quick response! The run 2 days before was just a short 3 mile easy run, not a workout. It was just odd to see my HR higher than usual despite feeling fresh and ready to roll. But I agree, there could have been a plethora of other factors.
I was aiming for sub 3 and key workouts indicated I was ready for it (e.g. did the 22 mile workout that Eric Floberg did that you eluded to in a recent video, as well as other key workouts such as 5x 5 KM @ goal MP and even a 8 KM warmup + 25 KM continuous @ goal MP, and felt strong throughout). On race day, hit the halfway in 1:29:39 feeling great, and I got unexpected calf cramps at around 30 KM that just seized and finished in 3:11. Still trying to figure out why I cramped since that never happened to me before with no signs of that in any of the long run workouts, but I suspect the higher HR at the beginning of the race was a major culprit. Do you suspect that the higher HR was a major culprit as well? Thanks for always being so responsive!
Awesome job running that 3:11, an extremely competitive time. Marathon is tough as you know and is hard to know exactly what it was, could have been running very low on potassium and dehydrated too. Keep up the great work, you are going to run well below 3 hours in due time.