Week 16: First Taper Week (October 4-10, 2025)
Welcome to Week 16! You’re now entering the taper phase of your marathon training. After months of building endurance and strength, it’s time to reduce your training volume to allow your body to fully recover and prepare for race day. This week begins a gradual reduction in mileage while maintaining some intensity to keep you sharp.
Week 16 Goals
- Begin strategic reduction in training volume
- Maintain running frequency while reducing distance
- Focus on quality recovery between workouts
- Begin race day visualization and mental preparation
- Finalize all race day logistics and planning
Daily Workout Schedule
Monday: Rest Day
Complete rest day after your 20-mile run. Your body needs extra recovery time after that significant effort. Focus on proper nutrition, hydration, and gentle mobility work if you’re feeling stiff. Consider a massage to help with recovery if accessible to you.
Tuesday: Easy Run
Total Distance: 4 miles
- Very easy jogging for 1 mile
- Dynamic stretching
- Run 2 miles at an easy, conversational pace
- Focus on relaxed, efficient running form
- Keep your effort level very light (perceived exertion 3-4 out of 10)
- This run is about recovery, not training stimulus
- Very easy jogging/walking for 1 mile
- Complete with thorough static stretching
Wednesday: Light Cross-Training
Duration: 30-40 minutes
- 30-40 minutes very easy cycling
- Keep intensity very low (perceived exertion 3-4 out of 10)
- Focus on high cadence with minimal resistance
- 30 minutes easy swimming
- Focus on relaxed technique
- Take breaks as needed
- 30-40 minutes yoga focusing on:
- Gentle stretching for major muscle groups
- Focus on hip mobility and hamstring flexibility
- Relaxation and breathing techniques
Thursday: Marathon Pace Run
Total Distance: 6 miles
- Very easy jogging for 1.5 miles
- Dynamic stretching after the first mile
- Run 3 miles at your goal marathon pace
- Focus on feeling smooth and controlled
- This should feel easier than in previous weeks
- Practice your race day form and breathing rhythm
- Very easy jogging/walking for 1.5 miles
- Complete with thorough static stretching
Friday: Rest Day
Complete rest day. Focus on getting quality sleep and proper nutrition. Begin reviewing all race day logistics including transportation, gear, fueling plan, and course strategy. Consider doing a mental rehearsal of your race day timeline from waking up through crossing the finish line.
Saturday: Medium Long Run
Total Distance: 12 miles
- 5 minutes easy walking
- 1-2 miles very easy jogging
- Dynamic stretches
- Run at a comfortable, conversational pace
- About 1-2 minutes per mile slower than marathon pace
- Focus on relaxed running and good form
- Practice your fueling strategy one last time
- This run should feel easier than previous long runs
- Include 2 x 10 minutes at marathon pace if feeling good
- 5-10 minutes walking
- Gentle stretching
- Focus on proper recovery nutrition
Sunday: Active Recovery
20-30 minutes very easy walking
20-30 minutes gentle yoga focusing on recovery
Rest completely if feeling fatigued
The goal today is simply to promote recovery through gentle movement or rest. Listen to your body and do what feels best.
Tips for Week 16
Understanding the Taper
The taper phase is crucial for optimal race performance:
- Recognize that your fitness is already built – trust your training
- The purpose of tapering is to reduce fatigue, not build fitness
- Expect to feel restless or worried about losing fitness – this is normal
- Avoid the temptation to add “just one more” hard workout
- Maintain running frequency while reducing volume
- Focus on quality sleep and nutrition during this period
- Use the extra time to visualize race day success
Race Day Preparation
Now is the time to finalize all race day plans:
- Create a detailed timeline for race morning
- Prepare your race outfit and test it on your final runs
- Organize your race bib, timing chip, and other essentials
- Study the course map and elevation profile
- Plan your pacing strategy for each section of the course
- Decide which aid stations you’ll use and what you’ll take
- Practice visualization of success at challenging course points
- Determine transportation and parking arrangements