7 Day Marathon Taper Plan
You’re one week out from your marathon! The hay is in the barn. The best way to optimize your taper (and keep the crazies away) is to have a clear plan. Remember that recovery is just as important and equally as productive as all your training. Now is the time to embrace the taper in order to absorb all your hard work, sharpen your mental game, and arrive primed to perform at your best on the day!
Below you'll find a complete day-by-day week long taper plan leading up to Marathon Race Day. We encourage you to do the Race Day Meditation at least once a day and by day two you’ll likely find you don’t need the video guide. Meditate on your mantra, and you’ll find your mental strength easier to tap into when things get hard.
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LAST LONG RUN DAY
Last double-digit day is done! Time to #hitreset, get quality fuel to your body, and relax.
Videos: Quick Post-LR Reset + Race Day Meditation + Sunday Reset
6 DAYS OUT
Time to do a full body scan and Reset. Take note of what’s feeling out of balance, and remember to focus in on those areas in the coming week.
Videos: High Mileage Reset + Race Day Meditation
5 DAYS OUT
For something so small, a side stitch can really manifest into a show stopper. We can't guarantee you won't get a side stitch, but we can help you avoid it. The Side Body Reset was created by request for Lauren Fleshman who was consistently annoyed by painful side stitches. It's super restorative and will help you ease your chronically stiff sides.
Videos: Side Body Reset + Race Day Meditation
4 DAYS OUT
Hay is in the barn, legs are up the wall. You may have just completed your last pace rehearsal before the big day — time to fully embrace the taper. The last days before a race can be busy with work, taper crazies, family, packing... all racing around your head. Don't let recovery be another stress. Whether it's a 5-minute Reset or Figure 4 at your desk, sneak in recovery where you can.
Videos: How to Hit Reset Anytime, Anywhere + 5 Minute Reset Collection + Taper Meditation
3 DAYS OUT
This is likely your travel day, but regardless most marathoners complain about booty lock. Whether you just got off a cramped flight, or have been sitting at work, it’s time to bring fluidity to your stiff hips and booty so you have full range of motion on Monday.
Videos: Booty Lock Mitigation + Race Day Meditation
2 DAYS OUT
Nerves are setting in, don’t fret away energy you’ll need on Monday. Be intentional when you feel the spiral of nerves. Breathe, slow down, and relax.
Videos: Relax Deeply + Race Day Meditation
RACE DAY EVE
The focus today is on remaining calm and strong. Use the hours to put your legs up the wall and exert as little energy as possible. If you find it calming and you’re used to the routine, do find a video that focuses on areas that feel out of balance. Maybe it’s your side body, or glutes, or hamstrings. Make sure you aren’t working, just bringing fluidity to the muscles. Skip anything that feels like hard work.
Videos: Couch Reset + Race Day Meditation + How to Improve Your Sleep Meditation
BOOKMARK FOR RACE DAY
Race Day Warm Up, especially if you have been using it in your training block.
Remember the race is the celebration of your hard work. Enjoy being with yourself, where you are. You are ready.
Share your journey to the starting line with #athletesforyoga!