General Discussion Triathlon Talk » Recommend a marathon taper plan. Rss Feed  
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2011-10-04 10:33 AM

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DC
Subject: Recommend a marathon taper plan.

Any thoughts greatly appreciated on this. Been running about 30 mpw since May. Previous two weeks, I accumulated 50 mpw & 60 mpw (w/a 1:37 practice half marathon this Sunday (I did not taper for it & walked away unscathed)). I'll be hitting 70 mpw's for the next two weeks & topping off at 80 mpw. Then, one week of taper. But what should that taper look like?

I do speed work once a week. Not necessarily structered, just run fast as I can while maintaining form or during my long runs, I'll run at a steady + pace.

Goal: 3:30 marathon.



2011-10-04 10:47 AM
in reply to: #3710643

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Subject: RE: Recommend a marathon taper plan.

Your next 3 weeks look awfully aggressive.  IMO, you should have already hit (or maybe just be hitting) your peak week in volume.  The next couple weeks would scale down volume modestly while maintaining most of the intensity.  Then, a week where you drop volume even more and dial back the intensity.  Race week in maybe the 20-25mi area (excl. the race, of course) and just enough intensity to keep you feeling 'sharp'.

You should be able to get 3:30 today.  No sense risking it by pressing volume into the finish, IMO.

2011-10-04 11:09 AM
in reply to: #3710684

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Subject: RE: Recommend a marathon taper plan.
JohnnyKay - 2011-10-04 11:47 AM

Your next 3 weeks look awfully aggressive.  IMO, you should have already hit (or maybe just be hitting) your peak week in volume.  The next couple weeks would scale down volume modestly while maintaining most of the intensity.  Then, a week where you drop volume even more and dial back the intensity.  Race week in maybe the 20-25mi area (excl. the race, of course) and just enough intensity to keep you feeling 'sharp'.

You should be able to get 3:30 today.  No sense risking it by pressing volume into the finish, IMO.

I agree:

30MPW for 20ish weeks

50MPW week 21

60MPW week 22

70MPW week 23 and 24

80MPW week 25

Then a 1 week taper?  That is very, very aggressive.  I'm not too sure that so much of a ramp up in such a short time is that advisable.  You really might do more damage than good.  Just my $.02.

I stay at a pretty steady 40-50 MPW and do a 2 week taper to the mary.  Week one is same intensity but at about 80% of the volume.  Week 2 is about 50% of the volume with mostly easy runs... maybe a tempo run on Tuesday, a short interval (say, 3X800) workout on Thur, off Friday, and a super easy 20-30 min on Sat.

2011-10-04 11:29 AM
in reply to: #3710732

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Subject: RE: Recommend a marathon taper plan.
Sous - 2011-10-04 11:09 AM
JohnnyKay - 2011-10-04 11:47 AM

Your next 3 weeks look awfully aggressive.  IMO, you should have already hit (or maybe just be hitting) your peak week in volume.  The next couple weeks would scale down volume modestly while maintaining most of the intensity.  Then, a week where you drop volume even more and dial back the intensity.  Race week in maybe the 20-25mi area (excl. the race, of course) and just enough intensity to keep you feeling 'sharp'.

You should be able to get 3:30 today.  No sense risking it by pressing volume into the finish, IMO.

I agree:

30MPW for 20ish weeks

50MPW week 21

60MPW week 22

70MPW week 23 and 24

80MPW week 25

Then a 1 week taper?  That is very, very aggressive.  I'm not too sure that so much of a ramp up in such a short time is that advisable.  You really might do more damage than good.  Just my $.02.

I stay at a pretty steady 40-50 MPW and do a 2 week taper to the mary.  Week one is same intensity but at about 80% of the volume.  Week 2 is about 50% of the volume with mostly easy runs... maybe a tempo run on Tuesday, a short interval (say, 3X800) workout on Thur, off Friday, and a super easy 20-30 min on Sat.

Exactly the same for me right down to the running volume. Except the day before the marathon I rest. Less than 2 weeks taper is not enough.

2011-10-04 11:34 AM
in reply to: #3710643

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Subject: RE: Recommend a marathon taper plan.

Currently in my taper for a marathon coming up next Saturday, there is no way I would settle for a single week taper especially with the way too aggressive ramp up in my opinion...better to be slightly undertrained when toeing the line than slightly overtrained.

 

For me I am running at the same intensity, but shorter runs, one extra day for crosstraining or taking it off depending on feel.  When I finished my last intense week it took me a few days just to feel "sort of right" again...the mileage and mental strain of months of training really take a couple of weeks to settle back down. 

It seems like you might be trying to cram for an endurance event...it just cannot be done.  You either do the work over the long haul or you can end up overtrained...or worse...injured.

2011-10-04 11:36 AM
in reply to: #3710732

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DC
Subject: RE: Recommend a marathon taper plan.
Sous - 2011-10-04 11:09 AM
JohnnyKay - 2011-10-04 11:47 AM

Your next 3 weeks look awfully aggressive.  IMO, you should have already hit (or maybe just be hitting) your peak week in volume.  The next couple weeks would scale down volume modestly while maintaining most of the intensity.  Then, a week where you drop volume even more and dial back the intensity.  Race week in maybe the 20-25mi area (excl. the race, of course) and just enough intensity to keep you feeling 'sharp'.

You should be able to get 3:30 today.  No sense risking it by pressing volume into the finish, IMO.

I agree:

30MPW for 20ish weeks

50MPW week 21

60MPW week 22

70MPW week 23 and 24

80MPW week 25

Then a 1 week taper?  That is very, very aggressive.  I'm not too sure that so much of a ramp up in such a short time is that advisable.  You really might do more damage than good.  Just my $.02.

I stay at a pretty steady 40-50 MPW and do a 2 week taper to the mary.  Week one is same intensity but at about 80% of the volume.  Week 2 is about 50% of the volume with mostly easy runs... maybe a tempo run on Tuesday, a short interval (say, 3X800) workout on Thur, off Friday, and a super easy 20-30 min on Sat.

I'm wondering if I should abandon ship on the 3:30 time. I've been afraid that I don't have enough volume. Although, going from 30, to 50, to 60 mpw was a breeze. Watched my form, popped some ibuprofen, & ate hearty recovery meals, etc. Also, for the half marathon this Sunday, I ran 7:30 miles w/what I describe as "controlled breathing", i.e. wasn't huffing/puffing (averaged zone 3). I wonder if that's any indicator of my possible performance seeing that I ran 18 miles on the Tuesday before (e.g., has my body HTFU'ed?)

But I hear what you guys are saying & indeed, something inside me told me that that kind of spike was stupendous. So maybe I should join the 3:45 group?



2011-10-04 11:50 AM
in reply to: #3710799

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Subject: RE: Recommend a marathon taper plan.
With a recent 1:37 half, I see no reason why you shouldn't give 3:30 a shot.  If you really went straight from 30 to 50 to 60, then I'd say you better start dialing it back down now (stay in the 40-50mpw, at most).  It's too late to accumulate the volume you 'should've/could've' done.  If you don't have the volume to support the 3:30, you'll find out.  If it's important to you, next time, follow a better plan further in advance.  You've certainly got the physical capability to go 3:30.  Just need to find out if you have (or need to build) the endurance.
2011-10-04 12:03 PM
in reply to: #3710839

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Subject: RE: Recommend a marathon taper plan.

JohnnyKay - 2011-10-04 11:50 AM With a recent 1:37 half, I see no reason why you shouldn't give 3:30 a shot.  If you really went straight from 30 to 50 to 60, then I'd say you better start dialing it back down now (stay in the 40-50mpw, at most).  It's too late to accumulate the volume you 'should've/could've' done.  If you don't have the volume to support the 3:30, you'll find out.  If it's important to you, next time, follow a better plan further in advance.  You've certainly got the physical capability to go 3:30.  Just need to find out if you have (or need to build) the endurance.

Cool man. Thanks.

That's it, no more kids being born during my training season. They just get in the way! Tongue out

2011-10-04 12:05 PM
in reply to: #3710799

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Subject: RE: Recommend a marathon taper plan.
Porfirio - 2011-10-04 12:36 PM
Sous - 2011-10-04 11:09 AM
JohnnyKay - 2011-10-04 11:47 AM

Your next 3 weeks look awfully aggressive.  IMO, you should have already hit (or maybe just be hitting) your peak week in volume.  The next couple weeks would scale down volume modestly while maintaining most of the intensity.  Then, a week where you drop volume even more and dial back the intensity.  Race week in maybe the 20-25mi area (excl. the race, of course) and just enough intensity to keep you feeling 'sharp'.

You should be able to get 3:30 today.  No sense risking it by pressing volume into the finish, IMO.

I agree:

30MPW for 20ish weeks

50MPW week 21

60MPW week 22

70MPW week 23 and 24

80MPW week 25

Then a 1 week taper?  That is very, very aggressive.  I'm not too sure that so much of a ramp up in such a short time is that advisable.  You really might do more damage than good.  Just my $.02.

I stay at a pretty steady 40-50 MPW and do a 2 week taper to the mary.  Week one is same intensity but at about 80% of the volume.  Week 2 is about 50% of the volume with mostly easy runs... maybe a tempo run on Tuesday, a short interval (say, 3X800) workout on Thur, off Friday, and a super easy 20-30 min on Sat.

I'm wondering if I should abandon ship on the 3:30 time. I've been afraid that I don't have enough volume. Although, going from 30, to 50, to 60 mpw was a breeze. Watched my form, popped some ibuprofen, & ate hearty recovery meals, etc. Also, for the half marathon this Sunday, I ran 7:30 miles w/what I describe as "controlled breathing", i.e. wasn't huffing/puffing (averaged zone 3). I wonder if that's any indicator of my possible performance seeing that I ran 18 miles on the Tuesday before (e.g., has my body HTFU'ed?)

But I hear what you guys are saying & indeed, something inside me told me that that kind of spike was stupendous. So maybe I should join the 3:45 group?

Given your pretty steady volume up to this point, and the fact that you ran a, shall I say, comfortably difficult, half in 1:37 on the heels of a steady training week, I think you've got a real good shot at 3:30.  I think that you'd substantially reduce your chances if you stick with your original plan. 

Maybe keep the volume where it is or even dial it back a bit, then go into a 2 week taper.  I think you've got it with you current level... don't risk it by trying to ramp up your volume too much too quickly.

2011-10-04 12:05 PM
in reply to: #3710866

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Subject: RE: Recommend a marathon taper plan.
Porfirio - 2011-10-04 1:03 PM

JohnnyKay - 2011-10-04 11:50 AM With a recent 1:37 half, I see no reason why you shouldn't give 3:30 a shot.  If you really went straight from 30 to 50 to 60, then I'd say you better start dialing it back down now (stay in the 40-50mpw, at most).  It's too late to accumulate the volume you 'should've/could've' done.  If you don't have the volume to support the 3:30, you'll find out.  If it's important to you, next time, follow a better plan further in advance.  You've certainly got the physical capability to go 3:30.  Just need to find out if you have (or need to build) the endurance.

Cool man. Thanks.

That's it, no more kids being born during my training season. They just get in the way! Tongue out

Obviously, some things are (or should be) more important than a marathon time goal.  Congrats, Dad!

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