Race-Ready Taper Threshold

Workout - Race-Ready Taper Threshold

• 12min @ 6'15''/km
• 15min @ 4'50''/km
• 4min rest
• 15min @ 4'50''/km
• 12min @ 6'45''/km

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Intro: Here’s a breakdown of Workouts During the Taper by kofuzi. The full video is worth watching. Below are the key ideas so you can use a taper session this week.

Key points:

• Keep your regular training rhythm (like Wednesday and Sunday runs) through the taper to stay sharp.
• Short threshold blocks keep legs fresh without piling on stress.
• Add marathon-pace sections to the long run to practice race-day rhythm.
• Cut weekly volume by about 20-30% and keep at least one recovery day.
• Focus on rest, steady fluid intake, and lower stress as race day gets closer.

Workout example:

1. Wednesday threshold (2 × 15 min): two 15-minute blocks at threshold pace (around 11.8 mi total). Hold steady; hills can add texture.
2. Sunday long run (around 13 mi): 2 × 3 mi at marathon pace with a 1 mi “float” about 1 sec per mile slower than marathon pace. Fill the rest with easy running.
3. Final Wednesday (10 × 1 min): ten 1-minute bursts at threshold pace with brief recovery, totaling around 6.5 mi. A small push without leaving you drained.

Closing note: Try these taper workouts to stay primed for race weekend. Adjust paces in the Pacing app to your level.

References

• Workouts During the Taper - YouTube (YouTube Video)