Well done to you all!!!
I’m giving you, both Beginners and Improvers, the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don’t want you stressing about what you should or should not be doing, so here it is, mapped out for you and yes it is the same for both groups! 🙂
THIS WEEK 12TH October
Monday – REST
Tuesday – 10k Easy
Wednesday – 8k Easy
Thursday – 8k steady with 5k at Marathon pace in the middle.
Friday – REST DAY
Saturday – 8k jog with strides.
Sunday – 16k steady
Your weekly total volume should be 50ish km!
THE FINAL COUNTDOWN!!
Monday – RESTDAY
Tuesday – RESTDAY
Wednesday – 5k – Warmup then 2k at race pace then warmdown.
Thursday – 5k easy
Friday – 5k easy
Saturday – REST DAY (Marathon EXPO)*
Sunday – REST DAY (Marathon EXPO)*
Monday – RACE DAY!!!!
Your weekly total volume should be 57.2km!
*Marathon EXPO is great to visit, there is a fantastic energy at it but remember you need to be off your feet ASAP and be careful that your energy is not sapped as you feed off the crowd.
If there is one piece of advice I can leave resounding in your ears its this:
DON’T CHANGE A THING!
Nothing, nada, niets, nix, nothing!
Stick to your plan.
You have tried and tested your nutrition your shoes, your socks, your gear. It’s all worked well so far, hasn’t it? So don’t be questioning yourself. I don’t want to find any of you in the shop other than to top up your gels, or buy new laces between now and then! 🙂
Tapering is the biggest curse that the running gods visited on us. It is the time when we question our sanity, we start to worry about or training, our times, will we? won’t we?
You will. There is no need to worry. You’ve gotten this far injury free (I hope) and you are reasonably fit and healthy. The training is done. The miles are in the legs. Tapering is all about watching the miles you’ve banked accrue interest which you can then cash in on Race Day.
Go with the flow on the day. And, above all else enjoy yourself!! I’ll have some final words for the group just before you pack the gear for Dublin Marathon 2015
Go n-éirí an bóthar libh!!