Tapering for your goal event

The work is in the barn. The necessary preparations have been completed. Utilize this period to allow your body to completely restore its essential resources, ensuring you enter the race in a state of full recovery and readiness to give your best effort.

Here are some recommendations:

• Gradually reduce your training intensity. Keep any sessions during this phase brief and focused, sufficient to maintain your fitness level without subjecting your body to the same strain as in previous training phases.

• Maintain your easy aerobic runs but reduce the distance of your long runs. This will ensure your glycogen stores are fully replenished for the race.

• Be cautious about overeating during the weeks when you're scaling back your training, as excess weight gain could deplete your energy reserves and affect your race performance.

• However, in the three days leading up to your race, especially for a marathon, ensure you consume an ample amount of food. Having well-stocked glycogen stores is essential, even if it makes you feel slightly sluggish at the starting line. Remember that each molecule of glycogen carries about three molecules of water with it in your tissues, and as you run, you'll shed this excess weight and likely feel more comfortable by the end of the race.

• Take good care of yourself during this phase and focus on cultivating a positive mindset and expectations.

If you are interested in achieving your running potential or if you would like to learn more about my coaching service. Get in touch @ coach.run2thetop@gmail.com or complete the contact form.