When should I reduce my training intensity before a competition?

Asked by: Lisa Trujillo

If your race or competition will last an hour or more, start reducing your training volume (mileage) by 50 to 70 percent two weeks before race-day. Stagger the reduction of mileage. For example, 70% in week 1 of taper, and 50% on Week 2.

When should you taper off training?

Tapering begins immediately upon completing your last long training run, which is usually between 20 and 23 miles. Tapering means reducing the volume of your weekly training mileage during the final two to four weeks leading up to the marathon.

When should you rest before a competition?

Two days before a race, his experienced runners would typically do a short, easy run, finishing up with four to six strides of roughly 20 seconds at race pace. He’ll have inexperienced runners, or those who run three days a week or less, take a rest day two days before a race.

Should I train the day before competition?

Improves blood flow. A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day.

How do you taper before a race?

A well-designed training plan likely already has a taper built in. The typical protocol involves reducing the total amount of your running—what coaches call the volume—by 20 to 40 percent two weeks out from your race, then another 20 to 40 percent the last week.

Should I lift the day before a race?

A Word From Verywell

If you’re the type of person who gets race anxiety,6 it might be beneficial for you to exercise or run the day before your race. Just make sure that you don’t do a significant, hard workout, like a long run, speed workout, or strength training.

Should I taper for a 10k?

Cut your weekly mileage in half in the week leading into the 10k. One of the main purposes of a taper if to arrive at the start line feeling fresh and ready to hit your targets. Reducing the volume of your training will let you recover from the fatigue you’ve developed over the previous few weeks.

When should I stop training before a 10K?

Two days before your race you should include a full rest day and really use it to rest mentally as well as physically. This is a good day to start packing or ticking off your race day to-do list.

When should you start tapering for a 10K?

While a marathon taper may begin as early as 2–3 weeks prior to race day, a 5K or 10K taper requires no more than 7–10 days. The concept is simple: Reduce the volume of work so your legs feel fresh and strong on race day.