In 400 BC, the Greek messenger, Phidippides, ran from the town of Marathon to Athens (26.2 miles) to report the victory of the Athenians over the Persians. When he arrived in Athens, he cried "We have won!" and dropped dead.
This lesson is not to be taken lightly. Running 26.2 miles is no small feat. It can put a tremendous strain on both the body and the mind of the runner. Athletes who have been running 15 to 20 miles per week for a year or more can begin a calculated training regimen 20 to 24 weeks prior to the event. Strength training, cross training, weekly mileage and pace are gradually increased over the time to build stamina and endurance. In the spirit and enthusiasm of marathon training, however, runners often overlook one of the most important components of successful competitive performance: tapering.
Tapering is the systematic reduction of training mileage 3 to 4 weeks before the event. By tapering off of a rigorous training schedule, your muscles are able to fully recover in time for the race. This resting period also optimizes a variety of biochemical processes including increased muscle glycogen capacity, blood plasma expansion and the increase of aerobic enzymes - all of which lead to the improvement of overall running economy. After the event, a "reverse tapering" schedule will gradually bring the body back up to its peak performance level.
The rule of thumb for tapering weekly marathon training mileage is 75/50/25. Three weeks before the race, you should only run about 75% of your maximum weekly training mileage, 2 weeks prior you should be at about half, and during the last week you should only run about 25% – not including the event mileage. This process is reversed to 25/50/75 to rebuild after the race.
Training Schedule
Marathon training begins about 20 to 24 weeks before race day. A healthy program will combine physical training, nutrition, mental preparedness and tapering. A typical training schedule will include:
Weekdays
shorter runs (3 to 5 miles) and one mid-mileage run building from 6 up to 10 or 12 miles
Weekends
longer runs (8 to 10 miles) building to 16, then 18 and 20 to 22. Pay attention to what foods you eat and how you feel so that you can plan your pre-race menu with confidence that your food with "sit well" for the race.
Cross Training
may include swimming, yoga, walking, strength training, biking. An activity that involved stretching, such as yoga or Pilates is particularly good.
You should complete at least one (each) 18, 20, and 22-mile run before you begin your tapering schedule.
Tapering Schedule
Your last 20 or 22 mile run should be completed 3 to 4 weeks before the event. This is when you will begin your tapering schedule.
3-4 weeks prior
Begin reducing your schedule to 75% of your maximum weekly training mileage. Complete your last 16 to 18 mile run. Eliminate strength training. Cross train with swimming, biking, walking and yoga.
2 weeks prior
Work at about 50% of your weekly maximum. Cross train for flexibility. Clip toenails and treat blisters and calluses.
1 week prior
Rest. Do not exceed 25% of your weekly training maximum. Begin increasing carbohydrate intake to 60%. Increase fluid intake.
3 days prior
Begin carbohydrate loading with pasta, rice, potatoes, cereal, fruit. Eliminate meat. Do not eat anything "new" or unusual.
1-2 days prior
More rest. Light jogging (an easy 2 - 4 miles) is optional. This is your last chance to get a leg massage - if you've never had one, don't start now. Continue good hydration.
Race Day!
For breakfast, eat between .5 and 2.0 grams of carbohydrates per pound of body weight and 1 starch serving. Do not eat anything unusual! 15 minutes before the race, hydrate yourself with 14-20 ounces of water. Try to drink 3-6 ounces of fluid every 10-15 minutes during the race, hopefully at every water station, remember that the first stations are the MOST important - don't wait to get thirsty or it will be too late. Remain calm. Know your pace. DO NOT go out too fast! It is a new race after 20 miles, don't burn yourself out too early.
Reverse Tapering Schedule
Reverse tapering begins the second you cross the finish line. For the next week, your regimen will focus on resting and rebuilding your body. The reverse tapering schedule will build your performance back to 100% over a period of 3 to 4 weeks.
After the race
Don't stop moving. Start drinking replacement drinks - 1 cup of fluid for every pound of weight lost during the race. Within 30 minutes of finishing, begin eating carbohydrates. This may be a bagel, a cup of fruit yogurt, fresh fruit and/or some juice. Repeat this every 2 to 4 hours until you go to bed. Get plenty of rest.
1 day after
Rest. No running. No cross training. Just rest, even if you feel great! Eat whatever you want.
2-3 days after
More rest. This would be a good time to get a massage and tend to blisters or foot problems.
4 days after
Continue resting. An easy 2-mile jog would be fine.
5-6 days after
Cross train with swimming, biking or walking 2-3 miles. Do not exceed 25% of your pre-race maximal weekly mileage.
Week 2-3
Run 6-8 miles. Increase your mileage to about 50% of your pre-race weekly mileage maximum.
Week 4-5
You should be back up to 100%. Any aches and pains should have dissipated by this time. Should discomfort or pain persist at this time, you may wish to check with your physician.
5-6 days after
Cross train with swimming, biking or walking 2-3 miles. Do not exceed 25% of your pre-race maximal weekly mileage.
Virginia “Gini” Davis is a licensed Physical Therapist and owner of Crescent City Physical Therapy with 3 locations in the New Orleans area: Uptown, Metairie, and Hammond.
