Awake Legs Taper Run

Workout - Awake Legs Taper Run

• 12min @ 7'00''/km
• 10.0km @ 5'30''/km
• 5 lots of:
  • 20s @ 4'00''/km
  • 40s rest
• 7min @ 9'00''/km

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Intro: Seth James DeMoor’s “Avoiding Sleepy Legs in the Taper” has practical tactics for staying sharp in the final week. Here’s the gist; the full video has more.

Key points:

• In the last taper week, run at slightly brisker-than-easy pace (around 6:30 min/mile) to keep legs from going stale.
• Focus on stride rate and how the legs feel. Stay responsive without pushing hard.
• End with short strides and form drills for neuromuscular activation.
• Small details help: a fresh trim, moisture-wicking headband, Epsom soaks for muscle tension.

Workout:

• Distance: 6 mi (around 10 km).
• Pace: target 6:45 min/mi. The example ran 6:36-6:25 min/mi.
• Structure:
  1. Warm-up jog: 10-15 min.
  2. Main run: steady effort at target pace.
  3. Cool-down: 4-6 x 20-second strides, fast and relaxed, with quick turnover.
• Keep the run feeling easy. The slight speed boost is to keep legs awake, not to add fatigue.

Closing note: try this taper run and tune paces in the Pacing app to your rhythm.

References

• Avoiding Sleepy Legs in the Taper - YouTube (YouTube Video)