Lee Grantham's Taper Check-off

Workout - Lee Grantham's Taper Check-off

• 10min @ 6'30''/km
• 3 lots of:
  • 10min @ 4'00''/km
  • 3min rest
• 5min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/lee-granthams-taper-checkoff-a2b6f0da

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This summarizes 5 Hacks - Traveling To A Race by Lee Grantham. It’s a must-watch, and we’ve pulled out the key takeaways so you can put them to use on your next race trip. Head to the full video for the complete breakdown.

Key Points

• Taper smartly: Cut back on total mileage while preserving intensity; skip early carb-loading and instead bump up your intake in the final days leading up to race day.
• Travel nutrition: Bring portable carbs—porridge, oats, bananas, sweet potatoes. You’ll find these almost anywhere globally, and they’re fuss-free fuel options.
• Pack for race day: Stash your shoes, kit, Vaseline, gels, and race nutrition in your carry-on—don’t gamble on checked luggage making the trip.
• Pre-race routine: Run a short test session 3–4 days before the race. Include intervals at race pace—matching the course gradient, or a hill if your race has one—to lock in your feel and verify your fitness. Want more on this type of work? Check our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide.
• Stay low-stress: Dial back sightseeing before the start, drink plenty of water (3–5 liters daily in hot weather), and pad your schedule for race-day travel.

Workout Example (Taper Check‑off)

• When: Wednesday or Tuesday before the race
• Structure: 3 × 10 minutes at race-pace effort (match the course gradient, or use a treadmill if needed)
• Purpose: Anchor your race pace, check your taper readiness, and build confidence.

It’s a flexible template that adapts to different distances. A 10K approach looks different from 5K work—you’ll spot the differences in our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time guides.

Closing Note

Try these five strategies on your next race trip—customize the meals and pre-race workout to fit your own pace in the Pacing app. You’ll arrive rested, well-fueled, and primed for the race and the trip. Safe travels and happy running.

References

• 5 Hacks - Traveling To A Race - YouTube (YouTube Video)