For the Running for Premature Babies team:
Tapering is the art of getting to the start line in the best possible shape, fit and rested.
For the half marathon I suggest:
2 weeks to go.
- You should have completed your last long run on the Sunday two weeks out from race day.
- Reduce the volume of your training by about 25%.
- Wednesday night will be the last hard session for most.
- On the Sunday before the race, run 45-60mins. Experienced runners can include 20-30mins of tempo or race pace running.
Alternatively, do a 5-8km race such as the Mother's Day Classic fun run.
1 week.
- Drop the volume to about 50% of your normal load.
- Your week might look something like this:
- Mon: rest
- Tue: Easy run, 6-10km.
- Wed: 2km warm up, some drills, 4x100m strides, 2km warm down.
Alternatively, 6-10km run, either easy or with 2/3km at race parce
- Thu: Rest. Last day to do Pilates or Yoga, boxercise, circuit training or whatever. Keepit it light if exercising.
- Fri: 6km-8km easy run OR rest.
- Sat: 5 min warm up. Drills. 4x100m run throughs. 5 min warm down. No more than 20 mins of running.
- Sun: Race day
