Preparing for a marathon requires a lot of planning and training, and every little detail is crucial to have a great performance come race day. However, one question often arises in the minds of runners as the taper begins and race day approaches: how many rest days should you take in the week leading up to the marathon?
While there could be an urge to push through training until the very last minute, it is not the best approach to get the most out of your body. Top marathon coaches all emphasize the importance of tapering, a period of reduced training volume and intensity before a race, to allow the body to rest and recover while maintaining fitness levels. But how many rest days are ideal during the tapering phase?
Several acclaimed marathon coaches like Jack Daniels and Hal Higdon recommend reducing training volume by 25 to 30 per cent during the first week of tapering, with two to three easy runs of five to eight kilometres and at least two rest days. In the final week, they recommend further reducing the volume to just 10 to 20 percent of your peak mileage. To ensure you’re fully rested and ready for race day, shorten your easy runs and incorporate three to four rest days.
However, since our bodies all respond differently, listen to yours and adjust the tapering plan or rest days accordingly. If you’ve just completed an extensive marathon build, your body will feel great, and you might be tempted to run. The tapering period tends to mess with your mind and makes you feel like you’re not doing enough.
While rest days are essential for recovery, runners should also focus on other aspects of preparation during the tapering phase, such as proper hydration, nutrition, and mental readiness. Additionally, light cross-training activities such as swimming or cycling can complement those rest days and help maintain fitness without adding more stress to the muscles and joints.
