2 Weeks to Your Marathon - Your Nutritional Taper

Did you know that there are actually two types of marathon tapers that will help you peak for your race? Your primary taper is the physical and mental one that you started last week. The other one is the less well known nutritional taper.

A nutritional taper will do a couple important things for you. It will help you avoid weight gain as you decrease your activity level and it will maximize your body’s ability to absorb and store carbohydrates.

Your physical taper lasts for three weeks. Up until the final week of your taper, maintain a diet that is similar to your training diet or about 65% to 70% carbohydrates, but remember to decrease serving sizes during this time. Your training mileage is dropping fast and so does your calorie requirements. You do not want to put on a couple of extra pounds before your race.

During the week before your race you should start a super compensation eating plan. Super compensation involves depleting your muscles of carbohydrate followed by a loading period. To carry out this plan follow the guide presented below. Decrease carbohydrate intake gradually from 60% to 40% of your total calories on days 1 through 3. On the following three days increase your carbohydrate intake to about 70% of total calories. Don’t increase your total calorie intake, only the percentage of calories from carbohydrates. The result will be muscles that are “maxed out” in their carb storing ability. The best types of carbs to eat during your marathon taper are also low GI carbs so that your blood glucose levels maintain a steady state.

Final Week Nutritional Taper

• Day 1 – Carbohydrate intake – 60%

• Day 2 – Carbohydrate intake – 50%

• Day 3 – Carbohydrate intake – 40%

• Day 4 – Carbohydrate intake – 70%

• Day 5 – Carbohydrate intake – 70%

• Day 6 – Carbohydrate intake – 70%

• Day 7 – Race Day

   

Strength Training Countdown

Beginning Runner Level

Key Workouts for Finishers

• Key 1 - 5 miles @ endurance pace

• Key 2 - 4 miles @ endurance pace

• Key 3 - 6 miles @ endurance pace

Suggested Workout Sequence

Recreational Level

Key Workouts for Finishers

• Key 1 - 6 miles @ endurance pace

• Key 2 - 4 miles @ endurance pace

• Key 3 - 6 miles @ endurance pace

Key Workouts for Pacers

• Key 1 - Run 6 miles @ goal pace

• Key 2 - Run 15 minutes alternating between 1 minute at mile pace and 2 minutes at endurance pace.

• Key 3 - 6 miles @ endurance pace

Suggested Workout Sequence

Competitive Level

Key Workouts for Pacers

• Key 1 - Run 8 miles @ goal pace

• Key 2 - Run 18 minutes alternating between 1 minute at mile pace and 2 minutes at endurance pace.

• Key 3 - 8 miles @ endurance pace

Key Workouts for Racers

• Key 1 - 8 miles. Run the first 7 miles @ goal pace and the last mile @ 10K pace.

• Key 2 - Run 18 minutes alternating between 1 minute at mile pace and 2 minutes at endurance pace.

• Key 3 - 8 miles @ endurance pace

Suggested Workout Sequence

Elite Level

Key Workouts for Pacers

• Key 1 - Run 10 miles @ goal pace

• Key 2 - Run 21 minutes alternating between 1 minute at mile pace and 2 minutes at endurance pace.

• Key 3 - 10 miles @ endurance pace

Key Workouts for Racers

• Key 1 - 10 Miles. Run the first 9 miles @ goal pace and the last mile @ 10K pace.

• Key 2 - Run 21 minutes alternating between 1 minute at mile pace and 2 minutes at endurance pace.

• Key 3 - 10 miles @ endurance pace

Suggested Workout Sequences

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