13/04/2026
With everyone tapering for the Manchester & London marathon here is my taper strategies.
1. Reduce volume - i like to taper for 2 weeks for longer events like marathons or ultras. That works for me doesn’t mean it will work for you, experience is everything but I would rather go into a race slightly under peak rather than over fatigue. Reducing volume is different for everyone some people like sharp taper where you will cut all volume by 50% but slightly increase intensity others gradually decrease 75% - 50% maintaining intensity.
2. Fuelling - When fuelling for a race my personal (works for me might not work for you) approach is small portions but more regular than normal, especially on the last days running up to the event. Increase Carbs The best carbs for carb loading are easily digestible, low-fiber, low-fat, and high-carbohydrate foods. Ideal choices include white pasta, white rice, white bread/bagels, potatoes (skinned), sweet potatoes, pancakes, oatmeal, and my favourites rice cakes & bananas. Aim for 8-12g of carbs per kg of body weight daily for 36-48 hours before the event.
3. Active Recovery: It can be easy to fall in to slouching around the house when you hear recovery but active recovery is essential even on the last few days going into any event. You want to be walking/ biking and even a few short pick up runs like strides, this will help with keeping the body ready and ensuring you don’t loose peak performance. My go to on any week when training but especially on taper weeks is Mobility try Pliability or there is other mobility apps out there that are brilliant to follow along to.
4. Sleep - This is, to me the most important part of any training plan. Sleep is the ultimate recovery tool, even a slight drop of sleep can have massive effects on race day so maintaining a healthy sleep pattern on the run up is crucial.
5. Stress - Lastly, stress management is a major factor in ensuring you have a successful race. Movies, walking next to a river or lake and a big one, watching the sun set, these can all have a positive impact on your stress level. On the big day practice mindful breathing techniques to reduce anxiety and maintain calmness.
