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—a solid resource worth watching. We’ll walk through the key ideas so you can implement a taper session starting this week. Head to the full video for complete details.

Key Points:

• Stick to your regular training rhythm (such as Wednesday and Sunday runs) throughout the taper; this helps your body stay sharp.
• Short threshold blocks maintain leg freshness without adding unnecessary stress.
• Add marathon-pace sections to your long run to practice the race-day rhythm you’ll execute.
• Reduce overall weekly volume by about 20–30% while keeping at least one recovery day.
• Focus on adequate rest, steady fluid intake, and stress-free recovery as race day gets closer.

Workout Example:

1. Wednesday Threshold (2 × 15 min) – Run two 15-minute blocks at threshold pace (approximately 11.8 mi total). Keep tension steady across both segments; hills can add texture if desired.
2. Sunday Long Run (≈13 mi) – Cover 13 mi with 2 × 3 mi at marathon pace, followed by a 1 mi “float” that sits roughly 1 sec per mile below your marathon pace. Fill the rest of the distance with easy running.
3. Final Wednesday (10 × 1 min) – Ten 1-minute bursts at threshold pace separated by brief recovery windows, totaling around 6.5 mi. This gives a small push without leaving you drained.

Closing Note: Test these taper workouts to stay primed and confident heading into race weekend. Feel free to dial the paces within the Pacing app to suit your own abilities. You’ll cross the starting line ready.

References

• Workouts During the Taper - YouTube (YouTube Video)