Avoid These 5 Common MARATHON TAPER Mistakes [] Advice from Sub 3 Marathoners and Running Coaches
ฝัง
- เผยแพร่เมื่อ 1 ส.ค. 2024
- We have completed over 50 competitive marathons between us with pbs of 2:42.10 and 2:56.02. In our own training and in that of the athletes we coach we have seen successes and mistakes.
Here we bring you the five biggest things that can go wrong in the weeks leading up to the big marathon day.
00:00 - Introduction
01:15 - Mistake 1
02:22 - Mistake 2
03:29 - Mistake 3
04:55 - Mistake 4
06:11 - Mistake 5
08:06 - Outro
![Minehead parkrun [] Full Send [] Can I Beat My PB From 8 Years Ago? [] Battle for Female Podium](http://i.ytimg.com/vi/1UkgYru54TQ/mqdefault.jpg)
![Minehead parkrun [] Full Send [] Can I Beat My PB From 8 Years Ago? [] Battle for Female Podium](/img/tr.png)
![Marathon Taper Workout [] 4 x 1 Mile [] Who Went Wrong? [] Are We In Shape For London GFA Times?](http://i.ytimg.com/vi/sgJBuup6MBA/mqdefault.jpg)
![หมานแต่ผัวเขา - แสตมป์ โตเกียวมิวสิค [ OFFICIAL MUSIC VIDEO ]](http://i.ytimg.com/vi/m0g1TSBJPgo/mqdefault.jpg)
![FIVE Training Changes For A Successful Marathon [] What Are We Doing Differently? [] Autumn Plans](/img/n.gif)
Your insights on marathon tapering are invaluable, John and Dawn! The careful balance between tapering enough and not overdoing it is crucial for peak performance on race day. Your tips on avoiding common mistakes provide a clear roadmap for marathoners. Looking forward to seeing your progress at the Manchester Marathon!
Thank you. We hope it helps people.
Great info!
Thanks.
Guilty of all of those! Particularly the food part - that takes massive self control for me!
I Eat Hourly?
@@tworunningbrooms on a good day!
Definitely guilty of getting the spring cleaning started during taper time 🤦🏻♀️ …. Hope your tapers are going well. I’m wishing every day away so I can go to cut back mode (minus the cleaning if I can resist 😁)
Yeah can't say I have a great yearning to replace running with cleaning. Dawn, however, painted a room earlier in the week whilst I sat and tried to get to grips with CapCut.
Is Rory running Newport too?
@@tworunningbrooms - I hope Dawn is going to be resting up from now 😁 I saw the dilemma she’d posted about which race day shoe to wear.
Yes, Rory is running at Newport too 🏃🏻♂️🏃🏼♀️
Great video, thanks both. Doing my first marathon on April 14th in Krakow Poland. I'll be thinking of you guys doing Manchester! I'm aiming for around 3:30.
I didn't have the most consistent training block (went skiing a few weeks ago so missed a long run). The riskiest things I'm doing in my taper is a speed session 11 days out and a hard 5k 8 days out. I've found that my body can recover from speed works a lot quicker than long runs so I've massively reduced my long run volume with some extra intensity in the speed works. I did a LOT of speed sessions during my marathon training, in the same weeks as my long runs. I did a hard 5k for the first time in 2 months on the weekend and went from 20:45 to 19:18. I'm running very little the week of the marathon but will do a short session at marathon pace as you suggested
Firstly, we hope you have a kraking time! With a 19:18 5k you should be well inside 3:30. We, too, should be doing a hard 5k 8 days out as we're used to them. Let's hope we all get what we're aiming for! 🙏
The over taper is something which I may have done in the past. Think my plan is around 2 weeks and also keeps in intensity but lower overall millage.
Yes we think maintain frequency and intensity just cut back on the volume of everything.
Great suggestions, I’m tapering for Manchester hoping for around 4:15 ,
Good luck with your target.
I really appreciate the good advice! Tapering has always been the most challenging aspect of my marathon training, but as you mentioned, sticking to the familiar and avoiding anything too drastic is key for success on race day. It's just unfortunate that I have a hectic schedule in the gardens, as that's my job and what I'm accustomed to. Nonetheless, I believe I can make it work. Keeping my fingers crossed for a good outcome!
How much do you think the gardening helps or hinders as opposed to spending 3-5 hours in a car each day?
When I'm at work, I like to think of it as a core strength workout that I'm getting paid for. However, by the afternoon, I do start to feel tired and fatigued. Gone are the days when I used to push myself with a hard training session after work, like my track session on Tuesdays. Now, I make sure to finish work by 2:30 at the latest so I have enough time for a decent evening session.
My commute may not be as long as yours, but it can still take up to 3 hours on the infamous M25, which holds a special place in my heart! 😂 I try to relax, listen to the radio, and consider it as a form of rest. I refuse to let the traffic stress me out.
Looks like London GFA for 2025 just got a little more difficult, 3.10 now for M50s. Enjoying following your journey, same goal for myself at Manchester this year
Yep just need to keep on trucking. Thanks for the positive feedback and good luck with your goal.
You won't lose fitness in the last 2 weeks. Stick to the plan, don't add. If you get a niggle or life gets in the way then miss the run. Make sure you shake out for 20-30 minutes the day before with some strides at the end and you're golden
Good advice. Looking to feel a little fresher each day.
Good advice as always,thanks
Thanks for watching. 🙂
I’m getting a bit worried about my taper as I am currently in my marathon week for Brighton. I have been following the Runna coach app and it only has me running Wednesday and Thursday when I usually run 5 days a week
I wouldn't be worried about it, but if feeling anxious over it, I'd just go out for a 10 mins trot on the days you normally run. Good luck 👍
Great advice Mr & Mrs B. I intend not doing any strength & Conditioning 9 days out from Manchester as I don't want any sore muscles what's your thought? Hopefully I will also do a little swimming as my body is used to this type of cross training - unlike Gardening🤣🤣 You mentioned not doing Intervals, part of my plan is 5 X 4 Mins Tempo with 2 miles W/UP & Cool Down this week - Does this sound ok? Finally thanks for your valuable advice & good luck at Manchester. What colour Zone are you?
Thanks for watching. Firstly, we're all different and following our own plans. Dawn doesn't do any strength work for the last 2 weeks. John will reduce the load and continue with activation exercises.
If you're used to swimming, then we guess that's fine. It's like walking for us, which we enjoy doing. We will again just reduce how much we do. In terms of intervals, again, if it's been something you've done throughout your training, then it's not a new type of workout, and your plan should have you reducing the amount you do.
John is on the red start and Dawn on the light blue start. Yourself?
@@tworunningbrooms Thanks for the quick reply to my queries John & Dawn much appreciated. I'm on the Green Start Line
@@samsonslaphead1 Good luck!
Any chance you guys can tell my wife about the whole, not having to do all the gardening work right before the marathon?
Haha
Any chance you could tell my wife not to keep decorating bits of the house as she's on reduced running rations? 😉
Ive got terrible cold/flu at the minute 😢, is the hard work done and can just manage a real slow taper or am I likely to have to adjust my goal pace?
Should make no difference if out of your system by race day. If possible at least keep mobile with walking etc even if you have to ditch your sessions.
@@tworunningbrooms thanks very much! Good luck! 🤞🏼
You sure that's not your garden, John? 😂
Is there anything in particular you do the day before a race, such as a shake out run or similar?
I'll ask my gardener next time he comes 😉
In recent years we've done a very easy parkrun but thinking of knocking that on the head this year and just doing 1 mile. I like to stay reasonably active but don't overdo it.
Manchester about 3.15 or better all being well
Similar for me. Coros currently suggesting 3:12.