Tapering for a race

Why you don't need much of one when you train properly

If you're an athlete, and in particular a runner, you have heard of a taper week. This is typically known to be the week or even two leading into a race, where runners will start to decrease running volume, and intensity. Runners will specifically train for months to be ready for their goal race, hitting key sessions that would work as indicators if they are on track for their goal time (ex. 5x1km @5k goal pace with 1-2min rest in between sets). The runner will build up to the full 5k at race pace in a session as seen above over the course of months, potentially starting with a session along the lines of 12x400 meters @goal 5km race pace.

The common misconception is that you need a week or two of lowering volume AND intensity as the work is all done and you need to be fresh. "The hay is in the barn". The problem with this ideology is you would be losing fitness if you decreased both volume and intensity for over a week, and you also feel 'flat' the day of the race. This occurs when you have been relaxing a lot and you lose the pep in your step. You can even see Norwegian triathletes (albeit pros) do more than a full ironman over a weekend nearly at race pace only a week before the race (which lasts 7.5 hours) Even though they are pros, it should be enlightening that you or I do not need to taper a week away from our 5k, 10k, or half marathon.

In reality, you want to keep the intensity and the feel of race pace until as close to the race as possible without losing fitness, and still feeling fresh for your race. You may not do any big sessions 3-4 days before your 5 or 10k race, but you would still want a few short intervals at race pace or faster a few days out from the race. You are fairly durable, and have great capacity at recovering. Trust your body next time before a race so you don't lose the fitness you worked so long to build. If you have any questions you can reach out to me on Instagram @jacobsaunders1.