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 covers Avoiding Sleepy Legs in the Taper with practical tactics for staying sharp in your final week. Here’s the summary to put into action. The full video offers additional context and insight.

Key Points:

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

Workout Example:

• Distance: 6 mi (≈10 km)
• Pace: Target 6:45 min/mi; the example ran 6:36–6:25 min/mi.
• Structure:
  1. Warm‑up jog for 10‑15 min.
  2. Main run – steady effort at the target pace.
  3. Cool‑down: 4‑6 × 20‑second strides at a fast, relaxed effort, focusing on quick turnover and good form.
• Tip: Keep the run feeling easy; the slight speed boost is just to keep the legs awake, not to add fatigue.

Closing Note: Try this “awake‑legs” taper run and dial in the paces using the Pacing app to match your own rhythm. Your legs will feel fresher when race day arrives – stay sharp, stay comfortable, and keep pushing forward. 🚀

References

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