How to Taper and Determine Race Pace for Optimal Performance
Run to the Top Podcast | The Ultimate Guide to Running
RunnersConnect: Coaching Community, Running Experts, Inspiring Runners, No Fluff Blog
4.5 • 936 Ratings
🗓️ 7 April 2023
⏱️ 74 minutes
🧾️ Download transcript
Summary
Are you ready for the big spring races like the Boston and London Marathons?
In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace.
📉 We'll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon.
🏃♂️ You'll learn why it's important to maintain medium intensity workouts to stay mentally sharp.
🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race.
So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races!
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hello fellow runners. I'm your host Finn Melanson and this is the run to the top |
| 0:14.2 | podcast the podcast dedicated to making you a better runner with each and every |
| 0:19.2 | episode. We are created and produced by the expert team of coaches at runnersconnect.net where you can find the best running information on the internet as well as training plans to fit every runner and every budget. |
| 0:35.0 | Are you ready for the big spring races like Boston and the London marathons? |
| 0:42.0 | In this podcast episode, we dive into two key factors |
| 0:44.8 | for your race day success, tapering and determining your race pace. We'll |
| 0:49.7 | discuss why we recommend a three-week taper with an 85 to 90 percent mileage reduction |
| 0:55.2 | three weeks out and a 70 to 75 percent reduction two weeks out from a marathon. |
| 1:00.1 | You'll also learn why it's important to maintain medium intensity workouts to stay |
| 1:04.8 | mentally sharp. And finally, we discuss how to determine your race pace using clear |
| 1:09.9 | markers from your workouts leading up to the race and how to adjust mid-race if needed. |
| 1:14.9 | So whether you're a seasoned runner or new to the game, these tips will help you crush your |
| 1:19.8 | spring races.o Smart Protein takes the guesswork out of finding the optimal protein amount and blend |
| 1:28.4 | for you by drawing data from your wearables and fitness apps such as Strava, Peloton and Apple Wash to provide specific dozing recommendations after every workout. |
| 1:37.0 | If you're looking for better and safer headphones while you run, then you need to check out Ola Dance. |
| 1:44.4 | They're open-ear design delivers premium sound while still allowing you to hear your surroundings |
| 1:49.0 | to stay safe. |
| 1:50.2 | Head to ola dance.com forward slash R T T to learn more. |
| 1:55.0 | All right, everybody, welcome back to the Runners Connect coach |
| 2:02.8 | Coach at Runners Connect. I've got Andy Cossarelli with me as well. |
| 2:06.8 | Olympic Trials Marathon Qualifier, so she's going to have a lot of good tips for us today. |
| 2:10.9 | Today we're talking about really what most of our |
... |
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