Tapering is critical if an athlete is attempting a peak performance, something I am sure you know as much about as, if not more than, I do : )
If an athlete is not attempting a peak performance tapering is not as important. As I understand training effect it takes about 2-3 weeks for the recovery, rebuilding and strengthing of cells to occur after a high intensity workout. I suspect it may take longer as we age. Thus a 20 year old could see the effect in 2 weeks, I might need 3 full weeks:) or more! I think this is consistent with the effects of muscular development through strength training. So, if a long run was 21 days before an event the benefit of that run would be available to the runner at that time.

Anecdotal evidence(my own training over 25 years as a runner and my recent work with other runners) seems to bear this out. I have adopted the notion that more is better as regards tapering so I place severe limitations on athletes as far as mileage and intensity prior to an event. Also, I tend to seek out runners who are pointing for a peak performace at a specific event. The use tapering probably doesn't apply to athletes who, for example, run a marathon every month or like to race
every week:) I am a true believer that one size does not fit all!

The other part of tapering, rest, assumes that the athlete has pushed themselves to a higher than usual level of training, in both mileage and intensity. Over 8-12 weeks of this high level of training the mind and body reach a deep level of exhaustion, that usually doesn't reveal itself until faced with high levels of stress, like the race itself. I think this is why so many runners fail to reach goals after completing an arduous training program. Without a full 3 week recovery I do not believe the mental or physical reserves(gas tank) have been replenished (refilled):)

So, after this weekend(three weeks before the goal race),mileage is cut back to 70% of the peak mileage(100% week) week, then 50% of the peak mileage week, then race week This gives the 3 weeksfor the training effects to fully develop and allows the athlete the opportunity to overcome aches and pains, sleep later, take naps, spend more time in restful activities and simply restore their battered body. The runner would continue to follow the training pattern established over the previous 12 weeks, but the quantities and intensities of the workouts would be reduced.This insures that the training levels achieved do not erode during the taper period.

Their are always exceptions to all rules, and mine are no exception. Many athletes can succeed by ignoring or breaking every one of my ideas(which are not unique, they are culled from Jack Daniels and Roy Benson) . I do think for most athletes a severe taper is best and matches the training concepts that are part of periodization. The athlete has essentially completed a hard period, now is time for an easy period.

So, Runner, I bet you are sorry you asked:) If you care to comment on my thinking I would welcome your thoughts!

And good luck on your race.

Mike Desanto
RRCA Certified Coach
USATF Certified Coach