TAPER TIPS

Tapering is essential to run your best race. Here are a few tips.
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Before you put your body to the test in a race, reduce your training so that your muscles are rested and ready. While the taper typically ranges from one to three weeks depending on the distance of the race, limit your training to mostly easy runs, every other day, the week before your event. If you've been doing regular speed sessions, do one shortened speed workout no later than Tuesday of race week. Most training schedules have the taper built right in, but the following guidelines will help you plan your own.

Race	Last Long Run	Reduce Training	Max Speed Week of Race
5-K	7 to 10 days before race (run easy every other day)	7 days before race (run easy every other day)	3 to 4 x 400m at goal race pace
10-K	2 weeks before race	10 days before race (run easy every other day)	10 days before race (run easy every other day)
Half marathon	to 3 weeks before race	2 to 3 weeks before race (run easy every other day)	(run easy every other day)
Marathon	3 to 4 weeks before race	3 weeks before race (run easy every other day)	2 to 3 x 1600m at goal race pace

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