Easiest Way To Run Faster?! The Science of Tapering

The training planner sheet I use to plan all my training:

Ready made training plans to help you PR in your next 5k:

If you are just interested in bonus videos + supporting the channel & don't want to use Patreon you can become a channel member here:

More running content:

Business Inquiries:

[Popmycherryyo]

4 years and counting of tapering 100%...Imagine the day I decide to run, I'll prolly beat Ingebrigtsens world records or beat Kipchoges marathon speed/record.

[lostpianist]

I found that 3 days of total rest gives me a very big performance boost, after tapering down to about 50% for 3-4 days. I feel like a superman after 7 days of tapering. This works for me currently running a mix of 5, 10 and 20ks. Slowly building to marathon distance and maybe beyond. 40 years old.

[joselinchausti]

This video is really helpful, I will run my first Marathon in 2 weeks from now so I was planning to lower both volume and intensity during my tapering, now I feel somehow relieved after knowing I can lower only the volume and can keep training with intensity!

Thanks!

[tiagomateiro]

Man, I stopped training around two years ago because I hurt myself (I usually go too far, lol). Now I'm trying to go back to the habit.
I always feel guilty if I'm not killing myself, so this video came in a good time!

[hannesbengtsson]

Very much appreciated, Göran! Will come in handy for my next 5km PB-effort!

[ollemz]

Lär komma tillbaka till den här videon i framtiden. Mkt lärorikt och bra förklarat. Lycka till på ditt ultralopp!🙌

[spiltmilt]

Well timed. I have a half marathon in two weeks. I've found dialing back to 80% two weeks before the race but keep the intense training in place. The week before I go to 40% and lost the intensity. My heart rate will stay well below expected bpm for the first 5 miles given the pace. Its what works for me.

[jassaljs]

Thank you! Always wait for your videos🤗

[statixsc]

you are becoming the only running channel i watch, doing the races and the the workouts and then showing us is the preferred format i want, im a long time runner and followed loads of plans over the years for 3 - 6 month durations and made very little gain over the past few years. is there a plan you would recommend of just full gas everything i do all the time!

[stevedarunner]

Well done! Thanks for making this video!

[martindenboer]

Hey im a big fan, could you make a video about breath trainings to improve lung capacity and just breathing during running. Thanks man

[a.fdz.prieto]

Muchas gracias. Gran información una vez más. Lo tendre muy en cuenta de cara a futuras planificaciones.
Gracias Goran ❤

[lukaslmguitarcorner]

Good timing, I'm running a halfmarathon in 1 week! Cheers

[KidCodyRunning]

Can you touch on eating during a taper? I feel too many athletes think less training = less eating. I think you should have a heavy focus on nutrition during a taper, as well as figuring out a good plan of how much to carbo / electrolyte load before a race. I also feel Many athletes drink too much water before a race and throw off their electrolyte balance

[axuh]

The first time I tapered properly was when I started to work with a coach. My start 5k was 25.15 and after 4 weeks and a taper I did 21.22 which was cool. Never seen that progress again.

[trollpatsch.]

I ran my first 10k today (starting in june from the couch) and I planned for a taper, but was completely pushed into a drastic reduction in volume because of struggles with my soleus and tibialis. The race went so well today, and this video made me regret the reduced training a bit less... tapering seems to work, actually

[streetninjas]

Perfect timing for this upload, currently in a taper as I've got a 52K Ultra on Saturday!

[paxundpeace]

About intensity keep the paces the same and reduce the volume by the same amount like the total volume.

[joemathewson]

What a timely video for me. I’m 3 weeks out from a marathon. Just finished with 70 miles this week. What should my ideal mileage a week be leading up to race day now??

[theraven]

Today I tried to run sub 20 5k( my pb is 24.30min for 5k) first km was good, but I couldn't keep the pace. Around 1.5km I was so tired . I quit after second km and almost threw up. I'll try again in two weeks hopefully will make it