Taper Tune-Up

Workout - Taper Tune-Up

• 10min @ 7'30''/km
• 4.8km @ 6'32''/km
• 2 lots of:
  • 5min @ 10'00''/km
• 5min @ 7'30''/km

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Seth James DeMoor’s video Hardest Training Block Phase for Runners Starts Now covers serious training blocks and recovery. The key takeaways and a sample workout you can do this week are below. Watch the full video for the complete breakdown.

Key points:

• The toughest training block included a 130-mile week with roughly 22,000 feet of vertical climbing on Pikes Peak, often done in a weighted vest.
• After training like that, the body needs an aggressive taper: lots of rest, more sleep (12 to 13 hours nightly), and big cuts in weekly distance and climbing.
• Running at 2 to 4 am can wreck sleep quality. Keep training times steady so the legs can recover.
• Taper runs should stay slow, stick to flat ground, and stay short (5 miles or less). Add light resistance work to keep leg strength.
• Watch sleep and recovery closely. Without the extra rest, the taper won’t deliver.

Workout example (adapt to your paces):

1. Context, the hard block: 15-mile mountain run at moderate pace with 2,500 feet of elevation and a 10-pound weighted vest. The week totals 130 miles and 22,000 feet of climbing.
2. Taper week (7 days):
   • Day 1: 4 miles easy on flat ground, pace 1 minute per mile below your typical easy run.
   • Day 2: rest day, or 20 minutes of gentle yoga or stretching.
   • Day 3: 3-mile easy run, then 20 minutes of strength work, single-leg deadlifts and calf raises.
   • Day 4: rest day. Target 12 hours of sleep.
   • Day 5: 5 miles easy, no hills, focus on steady, relaxed breathing.
   • Day 6: 30 minutes of low-impact cardio plus core work.
   • Day 7: full rest day. Aim for 13 hours of sleep.

Distances are in miles. Adjust paces based on your current fitness with the Pacing app.

Closing note: put this taper plan into action this week and see how the recovery feels. Modify the distances and paces to match your needs. Use the Pacing app to dial in pace and shape the plan to suit you.

References

• Hardest Training Block Phase for Runners Starts Now - YouTube (YouTube Video)