race-day tactics. Plus discover lots of great spring marathon advice in the ASICS Target 26.2 hub. Day By Day - Your Final Countdown One week to go – the perfect tapering plan The final instalment of our three-week marathon taper plan has
for disappointment.The old adage for first-time marathoners is to start slowly and then taper off. While many people laugh at this saying, its not a bad plan. At the very least take a conservative approach to the first 13 miles. Walk through every water stop. Or try
weeks to recover, followed by a couple of weeks of normal training before tapering off again. During the two weeks of training you should not attempt anything which is long and hard; instead, work on shorter distances to improve your VO2max, such as fast
training, you should reach this long-run peak three weeks to a month before race day, then you can start to taper.If this extra mileage seems too much for you, stay with the standard 18- to 20-mile runs of a marathon plan. After all, the 50K is only around
and pains turning up during taper? Rowan GreenA. Yes, I get aches and pains during the taper period. If they are new niggles, then I know they are in my head, but if it is something I recognise then I tend to listen to it. Don't worry - they will all vanish
.Another key concern is that people will drink too much. Hyponatraemia is very serious and runners need to ensure they don't consume more fluids than they lose in sweat. Q. What should I eat during the taper weeks, especially the final couple of days before my
Sarah Connors.Race-day nutrition and hydration vodcasts from nutritionist Ruth McKean.Coach Steve Smythe talks the importance of the taper in a vodcast.Your final countdownOur resident blogger physiotherapist Scott Mitchell gives his advice for the final
. Taper early to prevent last-week problems. And make certain that you take post-race precautions against catching a bug since your resistance will be at its lowest then.Q: How can I motivate myself for a peak performance?A: In order to succeed
to build back your endurance used up during the first Ironman followed by a much needed three week taper. The secret is not to neglect the volume but cut out mid week high-intensity training. Let your body recover and avoid running on tired or sore legs
when an athlete is training hard. When tapering and resting for a race, the heart rate should be steadier and more consistent. If yours is still erratic leading up to a big race, consider a longer taper, or cut your mileage and intensity during your
