My first A race of the 2008 season is the Vancouver marathon. I setup my program to start Jan 7, 11 weeks prior to race day. I currently have my program setup for a 2 full cycles of Level 3 Run Focus starting on the 7th. For race week itself I dropped in a half ironman race week.

I have two questions:

1) I really don't think the second full cycle of the run focus is what I should be doing. There certainly doesn't seem to be any tapering towards the race, actually, if executed would be quite the opposite. Any suggestions as to how to build those 8 weeks after the first cycle?

2) How do I best build a taper towards a running only event? I know that a taper is very specific to an athlete and what works for one person doesn't always work for someone else. However, there must be guide lines. Any insights would be greatly appreciated.

For some quick background: I have been racing triathlons for 7 years and have done 5 ironmans. Since October of this year I have been focusing on my running as it is what I feel is limiting my ironman performance. In that time I have been running 6x a week averaging about 65K.

You'll be pleased to know that we are currently working on an ERacePlanner Run Version, which will include templates for 5k, 10k, Half Marathon and Marathon, for 3 levels of athlete to be released during 2008.

It should be noted that the template/programs included in the triathlon version are designed for triathletes, focusing on triathlon events, not stand-alone run programs for athletes who have a marathon as an "A" race.

1) As the Level 3 Triathlete Run focus Template Description outlines, it is designed as an off-season or pre-season run focus for an experienced triathlete. Although it may suffice, it was not designed as a Marathon Training Program. You'll also notice that there is a progressive structure to the 8 week template-program, so going right back to the start and doing it a second time through, would not be optimizing your training time or creating a very good peak for your marathon program.

I would consider a 16 week preparation for your marathon and utilizing the ERacePlanner Triathlon Version, I might try this option:

- Begin with the Level 3 Run Focus - (8 weeks).
- Repeat weeks 5-8, replacing the "Strong-Run" in weeks 6-8 with a series of track workouts with longer intervals, such as (6-8-10 x 1000m -OR- 5-6-8 x 1600m) depending on your previous experience in that type of training. (12 weeks)
- Repeat week 5 again - the easy week. (13 weeks)
- Add Week 10 (Run Focus) from your Iron Distance Tri Level 3 Template. Increasing the Endurance run to 3 hours, drop all swimming and replace the Bike-tempo, Bike-Pow Int, Bike-Endur with 60min Bike-EZ/Rec rides. (14 weeks)
- 2 week taper remaining.

You'll notice above that there is an easy week, prior to week 14, which will be your highest run volume week. You'll go into that week fresh and will taper your training from there.

2) Re: Tapering. It is true that one taper may work for one person and not for another. The same could be said for any particular training method. However, if you have adhered to a consistent and progressive training program and follow a taper that's in line with the program, then you stand to give yourself the best opportunity for the taper to "work" for you.

It should be noted that in endurance events such as triathlons and marathon runs, there are many variables that contribute to an athlete not achieving their goals. (Pacing, nutrition, hydration, confidence.......etc..). A "bad taper" may get the blame, but considerable 'trial and error' would determine that it was the taper was the issue. An athlete's lack of confidence in the taper may be the actual issue!

Using the above training program example, I would construct a 2 week taper that would include (in week 15), a short Tempo run – 40min (20 min. T), a 30 min "Strong Run" and a 75 min Endurance Run. Then for race week (Week 16), do a 30min Easy run early in the week, repeat the Tempo Run on Wednesday or Thursday, then another easy 20-30minute run on Friday or Saturday depending on your own personal preference.

Here are a few general considerations for tapering for endurance event.

1) Maintain intensity - include intervals/tempo runs of the same intensity as you have been doing during your build-up.
2) Reduced interval duration and increased recovery time for intervals, hills or tempo runs.
3) Reduced overall training volume. ie; in a 2 week taper, reduce the overall run volume of your peak week by about 50%, then that again by 50% for race week.
4) Reduced training frequency, by added rest days during the taper.
5) Carbo-load immediately after each of your workouts during race week.

Hope this helps. Stay tuned, for the ERacePlanner Run Version, in 2008.