Tylenol Tips

Tips from Tylenol 8 Hour- Taper Your Way To A Great Marathon

It takes months of dedicated training to prepare for a marathon. Tapering, which involves cutting way back on mileage before your race, is a critical part of the preparation. Unfortunately, many marathoners avoid a proper taper fearing they’ll lose fitness. The result is often tired legs and a less than desirable marathon performance. If you want to run your best on race day, you need to taper properly. Here’s how:

• Complete your last long run of 18-22 miles three weeks before the marathon. Now let the tapering begin.

• Reduce your weekly mileage by 20-30% in each of the last three weeks leading to the race. Avoid running any longer than 10 miles at one time during the taper. The week before the marathon should consist of a few easy runs no longer than 30 minutes in duration.

• While you want to dramatically reduce the quantity of miles run in the last few weeks, don’t sacrifice quality. Run shorter but don’t slow your normal training pace. If you’ve included speedwork sessions in your training, continue them, except during the last week.

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