Taper Fast-Twitch Ladder

Workout - Taper Fast-Twitch Ladder

• 12min @ 6'30''/km
• 4 lots of:
  • 50m @ 4'00''/km
• 2 lots of:
  • 200m @ 4'30''/km
  • 1min 24s rest
• 2 lots of:
  • 400m @ 4'30''/km
  • 1min 24s rest
• 800m @ 5'30''/km
• 1min 24s rest
• 2 lots of:
  • 200m @ 7'00''/mi
  • 1min 24s rest
• 12min @ 6'30''/km

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Intro

A summary of Speed Workout & Tapering | Half Marathon Training Update from Seth James DeMoor. The video has solid coaching cues. Here are the essentials so you can run the session this week. Watch the full video for the rest.

Key points

• Three weeks before race day, the taper begins. Weekly mileage drops from 130 mi to ~100, then 80, then ~30 in race week.
• As volume decreases, intensity stays. Keep speed work and leg turnover.
• A fast-twitch track session keeps speed and form sharp as overall mileage drops.
• Pay attention to form, cadence, and biomechanics during the harder reps.

Workout example (track session, ~3 mi total)

1. Warm-up (easy jog plus dynamic drills)
2. Intervals, 100 m jog recovery between efforts:
   • 2 x 100 m
   • 2 x 200 m
   • 2 x 300 m
   • 2 x 400 m
   • 2 x 500 m
   • 2 x 600 m
   • 2 x 800 m
   • 2 x 1,000 m (brisk, manageable effort, around 4:57 pace for the 1,600 m to follow)
   • Finish: 1 mi (1,600 m) at roughly 4:57-minute mile pace.
3. Drop-back (same as above but half the reps):
   • 2 x 100 m, 2 x 200 m, 2 x 300 m, 2 x 400 m, 100 m recovery jogs between.
4. Cool-down (easy jog and stretch).

The 100 m jog between reps gives enough rest to keep this primarily a turnover and fast-twitch session, not a full anaerobic push.

Closing note

Try this session in the coming week and modify paces in the Pacing app. Pull back volume, keep the pace, stay sharp.

References

• Speed Workout & Tapering | Half Marathon Training Update - YouTube (YouTube Video)