Tapering for ultras


Thanks to Shawn McDonald for this very helpful article!

OK, so you are now quickly approaching an ultra you want to run and wonder what the best way to "rest" is. Well, as in many aspects of training plans, the answer is that it depends on the race, and on you as an individual. Some sort of taper is recommended unless you want to "train thru" the event, using it as a long training run having aid stations and people to run with.

The standard taper that I recommend is a two-week reduction in training volume. One still wants to keep the effort level at pre-taper levels (for example, if you usually do a fartlek run on Tuesdays, still do this run the two weeks before the ultra, just do fewer pickups, but at the same intensity as before). In terms of volume, a typical taper might involve 3-5 days of running and 1 day of cross training the next to last week, totaling 50-60% of normal total volume. Allow for at least one and preferably two days with no training (you can do a short walk, or prerace planning on these days). Then the last week before the race, do three shorts runs, and take two days off completely. The short runs should not be longer than an hour in length.

A tapering plan might look like this:

next to last week

Monday off

Tuesday 1 hour run with 6 x 400 meter pickups (normally you

Wednesday 1 hour bike ride might do 12 x 400

) Thursday 45 min. run

Friday off

Saturday 1.5 hour run

Sunday 1 hour run

last week

Monday off

Tuesday fartlek run with 5 one minute strides (1 hour total)

Wednesday 30 min. run

Thursday off

Friday 30 min. run

Saturday ultra race

This is a general schedule for tapering. YOU may prefer a different pattern. Variations include taking the day off before the race instead of the next to last day, doing more days of cross training and fewer of running (as long as you usually cross train as part of your schedule), and doing a hike instead of a short run. The real purpose of the taper is to give your muscles and connective tissue time to heal and to build up your energy stores (of glycogen etc.). Be sure to eat a balanced diet with a good proportion of calories from carbohydrate (60-70%), and drink lots of fluids.

Stay on a regular sleep pattern. Take this time to do other

The copyright of the article Tapering for ultras in Distance Running is owned by John Seeley. Permission to republish Tapering for ultras in print or online must be granted by the author in writing.

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