Team Elite Running
Partager
03/04/2026
Well well well... We’re into the last week or so of training before many of our athletes take on & so we thought we’d share again our top tips as you head into the taper.
This is quite a crucial part of a marathon prep because the trap is “the work is done” & therefore can just sit back and relax right? Wrong. Although your hard training is done, you aren’t. This is the time to yep back off the miles, start tapering down that intensity but the worst thing you can do is switch off so have a flick through at our top tips to avoid those dreaded taper tantrums 😉
Feel free to pop any extra taper related tips or questions in the comments ⬇️
📸 for .uk
runcoaching marathoncoaching marathonseason
Let us reintroduce the cake method of building your training programme… because well - we all like cake let’s be honest.
The cake analogy 👇
The icing and the decor is the sexy bit, the bit that everyone sees - the races or even the speedy track workouts on Strava
BUT like a cake - they don’t exist or just look & taste a bit s**t if you don’t actually have the rest of the cake baked properly.
So here’s our recipe for baking a great cake:
🍰 Your mixture - this is ‘the programme’ - it should include a little bit of everything - 90% necessary ingredients and then 10% a little bit of something you like. Easy miles, tempo, long efforts, hills, short efforts etc etc… Make sure your programme is varied and not just 5mile runs at your easy pace everyday.
🍰 The Bake - This is where it can all go sideways - The ex*****on. Actually doing the work.
Make sure the oven is set at the right temperature - don’t be going all guns blazing on week 1 and then realise you’ve burnt around the edges. Start sensibly and give yourself something to build from!
Most of your mixture should be Easy/Steady running. Conversational pace running.
Every 2-3 days add a little flavouring or filling- a little bit of tempo at marathon pace, maybe some reps at HM pace, some Fartlek or hills (good solid hard running to build strength up to race distance (or just below) - but nothing extra spicy that it detracts from the base 🌶️
🍰 The icing - This is where it gets fancy. Add a bit of decoration or ‘speedwork’ whether it be track workouts or just a bit of race pace or faster work. This shouldn’t be done every week especially at the beginning of a training programme (when you have no sponge!) bake some sponge and then sort your decoration out.
🕯️Lighting the candles - the race !
19/09/2025
TEAM ELITE x BERLIN MARATHON ⚡️🔥
Excited to see these guys attack the roads in Berlin this weekend! It’s going to be a hot one so if you’re running make sure you have a hydration & cooling plan!
Our top tips:
🔥 Think effort over pace - yes you have a goal but if you over cook the first half you WILL pay. You’re better to be conservative and focus on staying cool and the HR low over the first 15 miles!
🔥 STAY WET! - Spend the first 15miles making sure your kit is wet at all times as it will keep your core temperature down. Wear Chafe cream/Vaseline on all the bits and bobs 👀
🔥 DRINK NOW - hydrate now and stay hydrated. Have a bottle on you at all time between now and race morning. Water & Electrolytes. Race morning is too late and potentially dangerous. Don’t drown your system race morning trying to do what you can do now.
🔥 Trust yourself. It’s hot, goal times may/will be affected but you deserve a result/effort you’re proud of. & if all else fails. Go for vibes & the tan lines✌🏽
Good luck 💪🏽 put your number in the comments and we will track you !
13/07/2025
The team bought their own heatwave this weekend 🔥!
Some marathon builds getting started, races being won and PBs being smashed!
running a big PB (over 2mins!) on a toasty morning Wilmslow 10k! 48.52 💪🏽
smashing the 40minute barrier for the first time winning Newcastle 10k! 39.45! 👑
Another 👑 for winning over 5miles at Newman Hilly 5!
first race back after at a 🥵 at Tara Kinder 10k running 41.58!
Coach took the 🥈 also at Wilmslow 10k in her first race back from injury. Sprint finish needs some work though 🫢
🔥
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