The night before my marathon PB I slept for about half an hour. DON'T panic if you don't sleep well the night before. Ben's right, as long as you sleep well in the few days leading up to the race you'll be fine.
I used your marathon training plan to complete my second marathon last week. Whilst the conditions meant I didn’t get the time I was after, I did get a 10+ minute Pb and I know I could get towards 20+ and beyond with my current level of fitness after following your guidance. Thanks Ben!
Just finished week 1 of training for Valencia. 48.27miles in total with my first long run of 11 miles. Intend on increasing the long run by 2 miles each week with an easy week every 4 weeks. I usually do 4 or 5 21 milers in my training. On my first marathon taper I literally did nothing whereas when I did my last one (Hamburg in April) I kept quite active and it certainly worked for me. I made sure I ate as well as I could, laid off any alcohol and tried to get as much rest as I could. Great work Ben and I am looking forward to your next episode!
Hello Ben, loving the channel mate. I find when I taper, that I also want to train my mind. I often find the last 5km isn't necessary all my about fitness but how strong I am mentally, so alongside the amazing advice you gave for fitness, I've found that being a bit philosophical, using meditation, finding my why, watching and reading motivation has really helped me in the past. Be great to get your thoughts.
Back into running from a 16 year absence (London 2003 3:41). Looking to get weight down and run faster. Did 10K last month, 1/2 Marathon in October then a beginners trail/"ultra" (run/crawl/walk) in Feb next year. Your channel has really helped me build momentum to get back running consistently. Loving running again so much thanks Ben :-)
I always do a 30K, eight days before the Marathon. Real low intensity ! And then a 5K at full blat the next day. Then a day with an hour of easy biking. Real easy, high pedaling speed. Then a day with approx. 3K easy run. Restitution time at a max of 12 hours. Then a Rest Day (really resting) Then a repeat of the 3K easy run. Then nothing for two days. And then the RACE ! Its really important to keep intensity low in the last week, so all training is actually active restitution. The non-run days before the race makes me hungry to running. But I'm a really bad sleeper in general (PTSD), so I need a very precise ritual the night before the race, if I'm to get propper sleep. Sometimes it works 😊😴
Hey Ben, I don’t know if you remember my comment but before I watch the video I just wanted to say I tried your technique (for the stitches) for another Parkrun and managed to get my pb. I didn’t get any stitches at all and that was definitely the reason. Thanks for all the advice!
In a previous q and a video someone asked about your running career. You said you had a few breakthroughs when your times really started dropping towards 2.30. Just wondering if you trained at these paces or felt good on the day and through caution to the wind and just went for it to achieve these break throughs? Maybe a question for the next q and a? Love your vids by the way and by far the best running channel on RUclips. Cheers
First time tapering, for the first marathon so mainly distance based training. Looking to hit 4:20. Peak training was 35 miles per week (+ an hour of cross training each week), 3 weeks out dropped to 27 miles, 2 weeks out 21 miles, and the last week 7 miles before the big day. Only a week out today!
Taping is is one of the best tips I've had this year - I run daily and so far this year I've run #228 days on the trot - I started running as I used to bursts of 4,6, 8, 12 miles a week and after 2 months my legs felt shot - after my colleague told me to run daily just run a minimum of 2 miles for those taper days and run 2 days on the trot (at recovery run pace) and by day three I ready for race day (my races were only half marathons this year) - don't get me wrong it I had a day off a week I'd be getting PBs - but my challenge is to run every day this year not get PBs - good luck every one #RunEveryDay - Great link Ben
I've not seen any factual sport science about tapering in any videos on the subject, just 'should dos'. I absolutely concur sleep is a key factor during that week. I lost all my race day energy in a recent 50 miler with poor sleep on the two days before. Months and months of training, wrecked from not resting enough on the Thursday, not sleeping well that night and not sleeping well the day before. On race day I had no power on the hills, which leading up to the event was a big strength.
Really appreciate your tips Ben! I am in my 2 week of marathon tapering and had recently two bad runs in a row, like really bad. One of them was a 10k tempo run, which is usually a very common workout for me. Ended up to cut the workout down to tempo blocks, like 2 mile + 4k + 1 mile. My tempo pace was maybe 5-10 sec off and my heart rate was about the same as usual, but it was still a struggle to get the workout done. Anyone else is having same problem with tapering?
Thanks a lot Ben. It worked for my stockholm marathon really well. Have another one at the end of this month. Your videos are just awesome and inspirational!!!
Solid marathon taper tips. It is always a challenge to fight the resistance not to taper because of competitive urge to try for a personal best on race day.
Hi Ben, thanks for the terrific work on the channel and the always sound advice! Quick question, will there be any video in the future about carbo-loading tips during the final week before the marathon?
Been waiting for this tips too. Now my body just starting to get used on morning run. During morning run, i went to the toilet at least once. Want to avoid that. Need that tips
Great video as usual Ben. I'm not at marathon distance yet but with all these tips, see no reason not to push for one next year. Looking forward to the fun.. and pain!
Great video as always mate I used your program for my 1st marathon and loved it I have my second marathon in November and il be using your program again 👌🏻
Great video. I'm training for Berlin and training has been going really well. Last month would be about not messing it all up. Hope to smash my PB (and of course yours) :)
Day before a race (if possible) I try to do atleast 5k and dynamic stretches around the race route. Super comfy pace with walking in-between too just to get a feel for the course and release some nerves (5k-HM Runner)
Yo Ben....great video. Wondering your thoughts on older dudes like me (almost 60) with the taper. I find my legs don't bounce back like they used to. I'm 8 days from a trail marathon and have cut back a lot more than the taper recommended. I know that there are no absolutes but would enjoy reading your opinion on this! Thks dude great channel
Videos are awesome Ben, can you go through (if you haven't already) the different kit that you use for differing whether conditions ie raining and/ or cold
i am not so experienced. i train for my second marathon now. but the problem i have is, that i do not know for now how i should deal with going to the gym. i run 5x10km+long-run a week and next to that i do 6h weight lifting. i dont know how helpful that will be to stop that over those weeks + if its bad to do so.
Could you make similar video but for half marathon? There are plenty of videos and tips for marathon and/or race taping but pretty mucj no videos about half marathon taper. I would like to know your thoughts for exactly half marathon taper. We can assume same 50mpw and throw in the fact that half marathon isn't as long and is at higher pace which imo should impact taper phase.
Hey Ben, this is once again very useful information! Do you plan to do a half marathon tune-up (100% effort) 4 to 6 weeks before your goal race? If so, will you do a mini-taper the week before and what will the week after the race look like? I am currently preparing a sub 2:40 attempt for my next marathon in October and I was wondering if I could benefit from tune-up race. Thank you!
Michelle H I’m not Ben but I’m quite an experienced runner and you should still include hill reps tempos and easy runs whether the course is hilly or flat because hills give you more strength in the legs. Good luck happy running 🏃🏼♀️💪🏼✅don’t forget strength and conditioning for core , ankle stability etc !
Michelle H a bit more on hill reps running uphill is great for your stamina, but it's also great for building leg muscles, which helps with your speed.
It's not the perfect scenario.. but like you say, life happens! All about getting a good balance in all aspects of our lives.. that way I've found I'm much happier. Good luck in your race!!
In your opinion is it possible to run safely and with good results two marathons with only a month an an half in between, like for an example two spring or fall marathons rather than the usual couple a year (1 spring/ 1 fall) most runners do? And if yes, how to prepare for the second and recover from the first in the right way? Would it be a sort of long taper with some quality and speed in between?
If you are training for 3+ months for the first marathon you should need very little recovery time. At most a week. It is important to not stop running, just start to build up slowly after the first race. A week later you should already be doing the usual 25+k long runs.
Well 1 week seems little to me. Now with two marathons a year I normally have longer brakes between preparations (not completely without any activity of course), not sure how my body will handle basically the entire year under those heavy load. I'll have to try in 2020 for the first time
Is speed work necessary for 5k and stuff? I don’t feel like it is because most people can sprint 4 minute mile pace so it’s more of an endurance thing. What’s your opinion?
Ram Iyer speed isn’t necessary. I know people who don’t do speed and do easy mileage and strides and occasionally do a tempo at half marathon pace and can still run 15 min 5ks lol. Biomechanically we can run like 13 minute 5ks, but it’s the endurance that’s required to hold that pace. How’s running mile reps or 400’s gonna make you a good 5k runner??😂 I’ve been doing easy mileage for like 3 months now coming off injury and I could get a 5k pb and I’m not doing any speed at the moment, compared to when I used to do speed, what does that tell you...
Elijah Runs nice I actually tend to take advice from people who have ran 13 minutes 5ks not people who have run 17 minutes and claim to have the knowledge of a 13 minute performance ... his advice isn’t all that bad but it misses essentials and prevents peaking at important races speed is necessary to peak in periodization and if you say periodization isn’t necessary then I won’t bother continuing this conversation any further
Hello Ben! I don’t know if you will be making a kind of “q&a” video or if you can simply answer this question. The thing is that I work as a sales associate 5 days a week around 6 hours each of those days. As you may imagine, I spend a lot of time standing and not to much sitting. So my legs are never at their best. I already use good shoes. Is there any advice you can give me so I can improve my recovery and leg “health”??? Thanks!
The night before my marathon PB I slept for about half an hour. DON'T panic if you don't sleep well the night before. Ben's right, as long as you sleep well in the few days leading up to the race you'll be fine.
I used your marathon training plan to complete my second marathon last week. Whilst the conditions meant I didn’t get the time I was after, I did get a 10+ minute Pb and I know I could get towards 20+ and beyond with my current level of fitness after following your guidance. Thanks Ben!
Man I love your channel and what you’re doing. The world needs more super positive people like you.
This was a really good video. Well presented and loved the graphics. Nice work
A lot of useful tip there Ben, I usually run 2-3 miles the day before just to keep the legs ticking over.
I'm 10 weeks out from my first marathon so this is super helpful, thanks Ben.
Good luck Sunny!
Just finished week 1 of training for Valencia. 48.27miles in total with my first long run of 11 miles. Intend on increasing the long run by 2 miles each week with an easy week every 4 weeks. I usually do 4 or 5 21 milers in my training.
On my first marathon taper I literally did nothing whereas when I did my last one (Hamburg in April) I kept quite active and it certainly worked for me. I made sure I ate as well as I could, laid off any alcohol and tried to get as much rest as I could.
Great work Ben and I am looking forward to your next episode!
Hello Ben, loving the channel mate. I find when I taper, that I also want to train my mind. I often find the last 5km isn't necessary all my about fitness but how strong I am mentally, so alongside the amazing advice you gave for fitness, I've found that being a bit philosophical, using meditation, finding my why, watching and reading motivation has really helped me in the past. Be great to get your thoughts.
Back into running from a 16 year absence (London 2003 3:41). Looking to get weight down and run faster. Did 10K last month, 1/2 Marathon in October then a beginners trail/"ultra" (run/crawl/walk) in Feb next year. Your channel has really helped me build momentum to get back running consistently. Loving running again so much thanks Ben :-)
Your best video yet mate, absolutely crushed it 🔥
Aw, very kind. Thank you!
Ben super helpful! I will run Berlin as my first marathon 😊 and am takingyour tips! Thankssss
I always do a 30K, eight days before the Marathon. Real low intensity !
And then a 5K at full blat the next day.
Then a day with an hour of easy biking. Real easy, high pedaling speed.
Then a day with approx. 3K easy run. Restitution time at a max of 12 hours.
Then a Rest Day (really resting)
Then a repeat of the 3K easy run.
Then nothing for two days.
And then the RACE !
Its really important to keep intensity low in the last week, so all training is actually active restitution.
The non-run days before the race makes me hungry to running.
But I'm a really bad sleeper in general (PTSD), so I need a very precise ritual the night before the race, if I'm to get propper sleep.
Sometimes it works 😊😴
Hey Ben, I don’t know if you remember my comment but before I watch the video I just wanted to say I tried your technique (for the stitches) for another Parkrun and managed to get my pb. I didn’t get any stitches at all and that was definitely the reason. Thanks for all the advice!
That's great to hear Matthew.. BIG congratulations on the PB!!! yay!
In a previous q and a video someone asked about your running career. You said you had a few breakthroughs when your times really started dropping towards 2.30. Just wondering if you trained at these paces or felt good on the day and through caution to the wind and just went for it to achieve these break throughs? Maybe a question for the next q and a? Love your vids by the way and by far the best running channel on RUclips.
Cheers
Rest and stretch on the off days! Yoga is great to alleviate the impact of those runs and gets the core and back right. Compression likes expansion.
Running Dublin next Sunday. This isn't my first marathon but it feels like it cuz the last one was 2 years ago
Thanks Ben, great tips here. I think I always ‘over taper’ by dropping too many runs. Will try and keep more of a pattern as you suggest.
First time tapering, for the first marathon so mainly distance based training. Looking to hit 4:20. Peak training was 35 miles per week (+ an hour of cross training each week), 3 weeks out dropped to 27 miles, 2 weeks out 21 miles, and the last week 7 miles before the big day. Only a week out today!
How did it work out for you?
GNR 2022 this Sunday, eased off the miles , hydrating more this week, will be doing steady Parkrun day before , not chasing my pb .
Watched this again for the umpteenth time. I am tapering (race Sunday) and stressing out. This has reassured me to stick to the plan and get it done!
Taping is is one of the best tips I've had this year - I run daily and so far this year I've run #228 days on the trot - I started running as I used to bursts of 4,6, 8, 12 miles a week and after 2 months my legs felt shot - after my colleague told me to run daily just run a minimum of 2 miles for those taper days and run 2 days on the trot (at recovery run pace) and by day three I ready for race day (my races were only half marathons this year) - don't get me wrong it I had a day off a week I'd be getting PBs - but my challenge is to run every day this year not get PBs - good luck every one #RunEveryDay - Great link Ben
Thanks Ben, helpful advice. I’m hoping to do a first marathon in 2020.
I've not seen any factual sport science about tapering in any videos on the subject, just 'should dos'. I absolutely concur sleep is a key factor during that week. I lost all my race day energy in a recent 50 miler with poor sleep on the two days before. Months and months of training, wrecked from not resting enough on the Thursday, not sleeping well that night and not sleeping well the day before. On race day I had no power on the hills, which leading up to the event was a big strength.
Really appreciate your tips Ben! I am in my 2 week of marathon tapering and had recently two bad runs in a row, like really bad. One of them was a 10k tempo run, which is usually a very common workout for me. Ended up to cut the workout down to tempo blocks, like 2 mile + 4k + 1 mile. My tempo pace was maybe 5-10 sec off and my heart rate was about the same as usual, but it was still a struggle to get the workout done. Anyone else is having same problem with tapering?
Thanks a lot Ben. It worked for my stockholm marathon really well. Have another one at the end of this month. Your videos are just awesome and inspirational!!!
I never have those Gremlins of wanting to do more I love the tapering weeks nice to start to feel really fresh again. 😃
Amazing tips, Ben! Thanks for sharing your experience and knowledge.
Thanks. I've got just over 2 weeks to go. One more all out session then ill tone it down.
Thanks for the tips, BP 🤩
I’m in taper mode right now, hoping for a good race 💪🏼
Perfect video I’m right now 3 weeks before Macau marathon today I did my longest run 30 km and I thought I’m going to die 😂 average pace 6km/h
Solid marathon taper tips. It is always a challenge to fight the resistance not to taper because of competitive urge to try for a personal best on race day.
Hi Ben, thanks for the terrific work on the channel and the always sound advice! Quick question, will there be any video in the future about carbo-loading tips during the final week before the marathon?
I'm planning one on my '3 days before a big race'.. to give that sort of advice. Stay tuned!
@@BenParkes Thanks! Keep up the good work!
Been waiting for this tips too. Now my body just starting to get used on morning run. During morning run, i went to the toilet at least once. Want to avoid that. Need that tips
Ben, running London Virtual Marathon Sunday as first time Marathon. Thanks for the tips !
Absolutely... Sleeping is your best friend before the marathon race 😁 thanks for the informative video ..coach Ben 💪🏻🙌🏻😀
Great video as usual Ben. I'm not at marathon distance yet but with all these tips, see no reason not to push for one next year. Looking forward to the fun.. and pain!
Shalom to everyone realising the London/Manchester is right around the corner and you need to figure out to how to taper!
thanks to this channel for the tips.
also some tips if your races are closed in like its only 3weeks before another race for example?
Great video as always mate I used your program for my 1st marathon and loved it I have my second marathon in November and il be using your program again 👌🏻
Well crap. I'm running my first 50 in 4 days... guess I should start tapering! 😂 Thanks for the tips!!
Great video. I'm training for Berlin and training has been going really well. Last month would be about not messing it all up. Hope to smash my PB (and of course yours) :)
Day before a race (if possible) I try to do atleast 5k and dynamic stretches around the race route. Super comfy pace with walking in-between too just to get a feel for the course and release some nerves (5k-HM Runner)
Nice hoodie 👍oh and some great advice 👍
Thank you Chris!
Ben Parkes no thank you it’s come at the right time as I have a marathon to run on the 22 September
No se lo que dices pero me gusta ver tus vídeos y darles like
Are you booking the massage for a week before the marathon or booking a week before for after? Thanks!
Yo Ben....great video. Wondering your thoughts on older dudes like me (almost 60) with the taper. I find my legs don't bounce back like they used to. I'm 8 days from a trail marathon and have cut back a lot more than the taper recommended. I know that there are no absolutes but would enjoy reading your opinion on this! Thks dude great channel
Looking forward to the new kit
Great video, your channel is really developing my running. You should do participate in the Threshold Trail series.
Videos are awesome Ben, can you go through (if you haven't already) the different kit that you use for differing whether conditions ie raining and/ or cold
Zero dislikes 👍 good job ben
Thanks💪👍
Great videos, great inspiration!
Hi Ben
Hello!
i am not so experienced. i train for my second marathon now. but the problem i have is, that i do not know for now how i should deal with going to the gym. i run 5x10km+long-run a week and next to that i do 6h weight lifting. i dont know how helpful that will be to stop that over those weeks + if its bad to do so.
Could you make similar video but for half marathon? There are plenty of videos and tips for marathon and/or race taping but pretty mucj no videos about half marathon taper. I would like to know your thoughts for exactly half marathon taper. We can assume same 50mpw and throw in the fact that half marathon isn't as long and is at higher pace which imo should impact taper phase.
This was so helpful!
New sub: my first marathon only with 4wks left …
Great, thank you!
Ben .... If you are travelling a huge distance,,,,, eg Australia to NY for the marathon how would this affect the taper if any?
Will that t shirt you are wearing be available to buy please Ben?
Hopefully later this week. Just need to take some photos! Thanks Jamie
Thanks Ben will keep an eye on the site and get my order in as can see these flying off the shelf!
Hey Ben, this is once again very useful information! Do you plan to do a half marathon tune-up (100% effort) 4 to 6 weeks before your goal race? If so, will you do a mini-taper the week before and what will the week after the race look like? I am currently preparing a sub 2:40 attempt for my next marathon in October and I was wondering if I could benefit from tune-up race. Thank you!
Hello Ben. Quick question. My next race is a very flat course. Should I still include hill runs in my training? Thx
Michelle H I’m not Ben but I’m quite an experienced runner and you should still include hill reps tempos and easy runs whether the course is hilly or flat because hills give you more strength in the legs. Good luck happy running 🏃🏼♀️💪🏼✅don’t forget strength and conditioning for core , ankle stability etc !
Michelle H a bit more on hill reps running uphill is great for your stamina, but it's also great for building leg muscles, which helps with your speed.
@@abro414 thank you! I did hills yesterday and today my long run felt easier :) thanks again!
Michelle H No problem happy to help!
How do you guys feel about "upping" the amount of electrolytes you take in during your taper as well. Tons of coconut water and such?
Hi Ben, What is the song at 5:23??? Good luck with the Berlin/Frankfurt marathon training :D
This year I have to go with 4 week taper because of... well life... what would you recommend in this scenario?
It's not the perfect scenario.. but like you say, life happens! All about getting a good balance in all aspects of our lives.. that way I've found I'm much happier. Good luck in your race!!
In your opinion is it possible to run safely and with good results two marathons with only a month an an half in between, like for an example two spring or fall marathons rather than the usual couple a year (1 spring/ 1 fall) most runners do?
And if yes, how to prepare for the second and recover from the first in the right way?
Would it be a sort of long taper with some quality and speed in between?
If you are training for 3+ months for the first marathon you should need very little recovery time.
At most a week. It is important to not stop running, just start to build up slowly after the first race. A week later you should already be doing the usual 25+k long runs.
Well 1 week seems little to me. Now with two marathons a year I normally have longer brakes between preparations (not completely without any activity of course), not sure how my body will handle basically the entire year under those heavy load. I'll have to try in 2020 for the first time
Ben that works also for a 50k trail?
I'd say so.. good luck in your race!
Ben Parkes thanks for take the time to answer. I’ve 7 weeks. So 2 more for building base, 2 for quality training and last 3 tapering.
Is speed work necessary for 5k and stuff? I don’t feel like it is because most people can sprint 4 minute mile pace so it’s more of an endurance thing. What’s your opinion?
The runner channel is toxic he is not qualified to tell you how to train whatsoever
joseph kennedy well he’s probably got more experience than you
Ram Iyer speed isn’t necessary. I know people who don’t do speed and do easy mileage and strides and occasionally do a tempo at half marathon pace and can still run 15 min 5ks lol. Biomechanically we can run like 13 minute 5ks, but it’s the endurance that’s required to hold that pace. How’s running mile reps or 400’s gonna make you a good 5k runner??😂 I’ve been doing easy mileage for like 3 months now coming off injury and I could get a 5k pb and I’m not doing any speed at the moment, compared to when I used to do speed, what does that tell you...
Elijah Runs nice I actually tend to take advice from people who have ran 13 minutes 5ks not people who have run 17 minutes and claim to have the knowledge of a 13 minute performance ... his advice isn’t all that bad but it misses essentials and prevents peaking at important races speed is necessary to peak in periodization and if you say periodization isn’t necessary then I won’t bother continuing this conversation any further
joseph kennedy you’re definitely gonna be a good runner then 😭😂
top taper tip - don't wear a pair of shorts for the first time on race day. No matter how good they look. Chafing hell will follow
I totally agree. If you're used to not wearing any shorts at all during your training, race day is not the time to start! :)
Hola me gustaría poder escuchar tus consejos en español,abrazo y gracias.
35K and growing :-) Well done Ben :-)
I want that shirt
1 weekS to go 😅
A small point, but vitamin C isnt going to do much to keep you from getting sick- its D3 you need, boosts the immune system, and also zinc
Hello Ben! I don’t know if you will be making a kind of “q&a” video or if you can simply answer this question. The thing is that I work as a sales associate 5 days a week around 6 hours each of those days. As you may imagine, I spend a lot of time standing and not to much sitting. So my legs are never at their best. I already use good shoes. Is there any advice you can give me so I can improve my recovery and leg “health”??? Thanks!
I wished you started with "What is taper".
ทำภาษาไทยด้วยน่าจะดีน่ะฟังไม่รู้เรื่งแต่อยากรู้เรื่อง❓
You ok🙏
I admire your running and your ability. But please stop saying 2.25 marathoner. So cringey!
How
HATER.