If you want to run a fast marathon, you need to know about the taper period. If you get it right, you can expect a 3% improvement in your running performance. However, if you get it wrong or ignore the taper, then your months of training can be for nothing.

In this video, you'll learn about the taper duration, training volume, training frequency, and intensity. You'll learn how to adjust these four elements to optimize the taper and reap the performance gains.

Video Resources:
Paper 1: Effects of Tapering on Performance: A Meta-Analysis [ Ссылка ]
Paper 2: Physiological Changes Associated with the Pre-Event Taper in Athletes [ Ссылка ]
Paper 3: Physiological effects of tapering in highly trained athletes [ Ссылка ]

00:00 Intro
00:27 Importance of the Taper
01:30 Research on Taper Duration
02:50 Adjusting the Taper Volume
03:38 Research on Taper Volume
04:07 The Adaptation Process
05:13 Volume Reduction for Performance
06:07 The Training Frequency
06:50 Psychological Readiness
07:46 Research on Taper Intensity
09:48 Variations & Micro- adjustments
10:34 Strength Training During the Taper

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