Lee Grantham's Taper Check-off

Workout - Lee Grantham's Taper Check-off

• 10min @ 6'30''/km
• 3 lots of:
  • 10min @ 4'00''/km
  • 3min rest
• 5min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/lee-granthams-taper-checkoff-a2b6f0da

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This summarizes “5 Hacks - Traveling To A Race” by Lee Grantham. Worth watching. We’ve pulled out the key takeaways so you can put them to use on your next race trip. Head to the full video for the complete breakdown.

Key points

• Taper smartly: cut back on total mileage while preserving intensity. Skip early carb-loading and bump up your intake in the final days leading up to race day.
• Travel nutrition: bring portable carbs (porridge, oats, bananas, sweet potatoes). You’ll find these almost anywhere, and they’re fuss-free fuel options.
• Pack for race day: stash your shoes, kit, Vaseline, gels, and race nutrition in your carry-on. Don’t gamble on checked luggage making the trip.
• Pre-race routine: run a short test session 3-4 days before the race. Include intervals at race pace (matching the course gradient, or a hill if your race has one) to lock in your feel and verify your fitness. Want more on this type of work? Check our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide.
• Stay low-stress: dial back sightseeing before the start, drink plenty of water (3-5 liters daily in hot weather), and pad your schedule for race-day travel.

Workout example (taper check-off)

• When: Wednesday or Tuesday before the race.
• Structure: 3 × 10 minutes at race-pace effort (match the course gradient, or use a treadmill if needed).
• Purpose: anchor your race pace, check your taper readiness, and build confidence.

A 10K approach looks different from 5K work. You’ll spot the differences in our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time guides.

Closing note

Try these five strategies on your next race trip. Customize the meals and pre-race workout to fit your own pace in the Pacing app. Safe travels.

References

• 5 Hacks - Traveling To A Race - YouTube (YouTube Video)