Hannes Namberger’s personal tapering plan
His specialty: distances between 50k and 75k with 3,000 to 4,000 meters of climbing.
10 days out: Last long run of about 3-4 hours.
10 days out: Avoid carbohydrates for a week preferably. Lots of salads, soup, meat and fish.
7 days out: One interval workout of 7 x 3 minutes with 1-minute rest to raise your heart rate and empty your stores.
5 days out: Starting now only short, easy runs of no more than an hour, just to keep the legs fresh.
3 days out: Low-carb phase is now over. Now, you need to fill up your stores. Thus, lots of potatoes, rice, sweet potatoes, and add vegetables and some meat or fish.
2 days out: Normally a Thursday so an early, short run and then feet up.
1 day out: Tomorrow is race day so it’s essential to eat well and sleep well.
My pre-race meal is always a coconut curry stir-fry with sweet potatoes and rice, with vegetables, but no meat.
Race day: Have breakfast 3 hours before the start (absolutely not later) so the body can have sufficient time for digestion.