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Hey - Conor here!

Today we’ll cover:

• 🏋️ The Power of the Taper (Deep Dive)

• 🏅 Boston Marathon Buzz, 2025 Edition

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Find This Week

• 💭 Run & Reflect: Thoughts from the Road

🏋️ DEEP DIVE: The Power of the Taper

With the Vancouver Marathon now just 3 weeks away, it's time for a word that can make runners both excited and nervous: taper.

Tapering is the final phase of marathon training, where you reduce mileage and intensity to allow your body to fully recover and absorb all the hard work you've put in.

Done right, it can shave 2-3% off your marathon time, improve your mood, and reduce injury risk.

But it can feel... weird. You go from intense long runs to cutting back, and it might play tricks on your mind. You might worry you're losing fitness, but the truth is: this is where the magic happens.

Why Tapering Works:

• Physiological Recovery: Your muscle fibers rebuild, glycogen stores replenish, and inflammation decreases.

• Mental Recharge: You get a break from the grind and start building that pre-race excitement.

• Performance Boost: Research shows tapering improves performance by 2-6%, thanks to fresh legs and primed systems.

How to Taper Like a Pro:

Week 3 Out (this week):

• Reduce mileage by ~15-20%.

• Keep intensity (e.g. intervals) but shorten reps and overall volume.

• Focus on sleep, hydration, mobility, and mental prep.

Week 2 Out:

• Drop mileage another 25-30%.

• Include one final race-pace workout early in the week.

• Long run ~60% of peak distance.

Race Week:

• Only 2-3 short runs (20-40 mins) with a few light strides.

• Prioritize rest, stretching, and pre-race logistics.

• Visualize race day – pacing, fueling, and that final mile.

What to Watch For:

• Feeling sluggish early in the taper? Totally normal.

• Tempted to test your fitness? Don’t! The work is done.

• Trust the process. Your body is absorbing every session.

Key takeaway? Don’t chase fitness now. Tapering isn't slacking – it's your superpower.

🏅 Boston Marathon Buzz: 2025 Edition

The 128th Boston Marathon kicks off Monday, April 21st, and as always, it’s more than just a race – it’s a celebration of endurance, history, and community.

A Few Highlights to Watch:

• Elite Showdown: All eyes are on Evans Chebet as he defends his title. American hopefuls are also stacked this year, with eyes on a potential sub-2:08 finish.

• Course Challenge: The infamous Newton Hills and Heartbreak Hill will once again test runners around mile 20. Even elites slow here – proof it’s no joke.

• Age Group Heroes: From a 78-year-old chasing sub-4 to first-time qualifiers, Boston always brings the stories.

It’s the marathon that reminds us what’s possible. And even if you're not running it, it might just give you that extra push heading into your final stretch.

🗓️ A Simple Training Plan Example

What week are you on in your marathon training? Hit reply I’d love to know.

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

🔗 My Favorite Find This Week

• How to Taper Like the Pros: – A great breakdown from RunnersConnect.

• The Long Run is Mental, Not Just Miles: podcast episode from Strength Running.

💭 Run & Reflect: Thoughts from the Road

• Felt strange to run less this week, but my legs are finally thanking me.

• Saw a guy on my route running with a stroller and a labrador – that’s multi-tasking.

• Reminded myself: Taper isn’t about doing more, it’s about showing up fresher than ever.

Week 14 Marathon Training Recap:

It’s finally taper time which meant reducing this weeks milage to between 80-85% of last week’s peak training week. Here’s a further breakdown of my week:

• Monday: Rest day (pool and hot tub), but also went snowboarding.

• Tuesday: 25 minute run (easy pace), my son joined me in his stroller.

• Wednesday: 35 minute run (marathon pace intervals).

• Thursday: Rest day (pool and hot tub).

• Friday: 65 minute run (easy pace).

• Saturday: 16 mile long run @ marathon pace, the last long run before race day.

• Sunday: Rest day and family day.

Total Weekly Mileage: 31.5 miles (51km), a reduction of 18% compared to last week.

That’s All for This Week Everyone

Check out the below additional resources:

• Free Marathon Calendar – Haven't picked your race yet? Grab the guide.

• Private Community Access – Reply "Community" to connect with other first-time marathoners.

• 1:1 Coaching – Reply "Coaching" if you want help adjusting your taper plan.

How was your training this week? Hit “reply” I’d love to hear how it’s going.

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 2 weeks away from the Vancouver Marathon, it’s getting real.