You now focus on getting to the starting line well rested. In research with swimmers, Dr. Costill noted that they often set PRs by tapering as much as three to six weeks before an event. Research with runners suggested a three-week taper might work best. Continuing the thread begun two days ago quoting Dr. Costill's research, he found the main problem with tapering runners was that, psychologically, they worried about losing conditioning by running less, so became anxious. Also, at least in early time trials following a taper, they were so well rested and felt so good they ran the first few laps of a 5,000-meter test run too fast and faded in the final laps.
Rest is essential.
Believe me when I tell you, you won't lose conditioning when you taper. On race day, however, you're going to need to control any impulses to run the first few miles too fast. I hope so, because this is the last pace run I will ask you to do. Research suggests that you need to continue to train at, or near, race pace on the hard days. Duncan MacDougall, Ph.D. of McMaster University also studied tapering.