Reduce Mileage1 of 6
While researchers urge runners not to compromise training intensity prior to race day, they do recommend adjusting the volume of workouts according to the race distance. Consider reducing your weekly mileage volume by 60 to 90 percent of your normal load. By decreasing your miles, your muscles will have time to repair themselves properly and your body can restore necessary energy levels for peak performance on race day.
Maintain Workout Frequency2 of 6
Though cutting down on miles might also tempt you to reduce the frequency, it's important to maintain at least 80 percent of your usual schedule. By not running as many miles, your body is already less susceptible to fatigue, so maintaining your usual number of runs during the week won't take a toll on your body.
Though it may be difficult, maintaining your workout frequency will help curb feelings of fitness loss that sometimes come with reducing the overall load—you'll be thankful you did come race day.
Maintain Training Intensity3 of 6
After running hard for several weeks leading up to a taper, it can be tempting to take it easy on your training pace. Resist the urge to back off on speed so that your race day pacing remains familiar through the finish line.
Prioritize Sleep and Nutrition4 of 6
Running fewer miles equates to greater availability on your calendar. Though it might seem like a good idea to make up for all the non-running activities you've missed during training, it's crucial to maintain a low profile during your taper. Getting plenty of sleep and fueling your body with healthy foods will have you rested and ready come race day.
Visualize Success5 of 6
There's a reason "taper tantrums" are a thing. With reduced training loads, it's easy to let the self-doubt monster creep into your mind. Instead of giving into fear, use this time to visualize your perfect race day. Create a plan for your ideal race and play it on repeat in your mind any time you find your thoughts veering from your goal.