My Favourite Marathon Taper Week


With many Capetonians tackling the popular Cape Peninsula marathon next Sunday in final bid to qualify for the Two Oceans marathon, I thought this is a good time to post my favorite training routine in the week leading up to the race. This routine would be the same for an ultra such as Two Oceans or Comrades.

The key for the week is – maintain your normal frequency of runs but keep it short with a few quick pickups to wake the legs up.This will leave your body feeling rested and fresh without that sluggish feeling you get from not running at all.

This is my week to use as a starting point, but keep in mind that all runners are individuals and you must experiment  until you find your own perfect taper week.

Monday:       REST

Tuesday:       5km jog plus 4 x (50 -100m acceleration runs)

Wednesday: 3km jog then 1km as fast as you can

Thursday:     4km jog plus 4 x (50 -100m acceleration runs)

Friday:           REST – feet up – carboload – hydrate

Saturday:       3km jog plus 4 x (50 -100m acceleration runs)

Sunday:          RACE LIKE A CHAMPION!

Good Luck!

Coach Kathleen


About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level 3 Distance Running Coach SAQ Fundamental Movement Certificate Personal Running Performances
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