The taper is an important part of any marathon training programme. Most training schedules specify a three week taper, though a few recommended only two weeks. The consensus is that three weeks is the best amount of time to give your body to rest and recover after the longest long run, and I would add that this is especially important for those doing it for the first time.
Tapering down your training has some clear physiological benefits. Improvements in your level of aerobic ability take around three weeks to develop, therefore anything done in this period over and above what you have done before – e.g. running 22 miles the week before the marathon – will be wasted.
Your body needs the time to rest and recovery. And most importantly, you want to feel fresh and ready to go come race day.
However, despite the fact that your overall mileage comes down, the quality of your training should remain the same. So if speed work is part of your programme, continue to do this at the same intensity as you have done up to now.
You may find the following couple of links useful:
During your taper watch your food intake and ensure that you get plenty of carbohydrates, fruit and vegetables, as well as adequate levels of protein. Putting on a few pounds during this period is normal and you will need the extra energy stores. You burn anything between 2500 and 3500 calories during a marathon!
Take a look here for more advice on pre-race nutrition.
Just as important as eating the right food is getting enough water.
Ensuring you are hydrated is vital for a good race, so make sure you sip water throughout the day. Whether or not you avoid alcohol is down to personal preference (I try and avoid it for the last 2-3 weeks before a marathon).
But if you do fancy a pre-race tipple, here are some thoughts and experiences of fellow runners.
Also, try and get plenty of sleep, with as much of this before midnight if at all possible. It is during this time that the body repairs itself. And avoid people with colds and flu – this is not the time to pick up a virus.
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