Seville Marathon Runners,

Race day is around the corner! To make sure you feel fresh and strong on the start line, we’ve teamed up with our training partner, Runna, to give you some top tips on tapering down your training.

With a taper built into your training plan based on your ability and race goals, Runna helps you reach Seville feeling prepared, focused, and in control.

[Get 2 weeks free here]

What Is Tapering? 🧠

Tapering is when you reduce your training load in the final 1-3 weeks before your race. This allows your body to recover, repair and replenish energy stores so you feel your best on the big day.

How to Taper for Your Race

1. Reduce Volume 

Start to cut back your weekly mileage:

• Reduce your weekly mileage by around 20-30% in the first week of tapering.
• Reduce by a total of 40-50% in the second week.

Coaching Tip: If you’ve been doing speed sessions, scale back the number of intervals, but keep some faster-paced efforts to keep your legs sharp and tuned to your target pace. ⚡️

2. Prioritise Recovery

With reduced training, focus on:

• Getting some extra sleep so your body can recharge and repair over night.
• Completing light mobility work like stretching or yoga to flush any lingering fatigue away.

3. Fuel Smart

In the days leading up to your race:

• Increase carbohydrate intake to replenish glycogen (energy) stores and limit high-fiber foods to reduce the risk of digestive issues.
• Stay hydrated to avoid excess muscle cramping.

[Race Week Nutrition Tips]

Final Thoughts 🏁

Tapering might feel counterintuitive, but it's a crucial step to ensure you're race-day ready. Trust the process – your body will thank you. ⏳

Ready to race at your best?

Runna is the #1 running coaching app that fine-tunes your training in the lead-up to race day. From perfectly timed tapering, to sessions tailored to your exact ability, Runna helps you arrive fresh, strong, and confident.

Unlock 2 weeks free with the code RUNNASEVILLA