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

This summary covers Speed Workout & Tapering | Half Marathon Training Update from Seth James DeMoor. The video offers solid coaching cues, and we’re distilling the essential points so you can implement the session this week. Head to the full video for additional context and nuance.

Key Points

• Three weeks before race day, the taper begins—weekly mileage drops from 130 mi to roughly 100 mi, then 80 mi, and finally around 30 mi in race week.
• As volume decreases, intensity stays intact. Preserve your speed work and leg turnover during this phase.
• A fast‑twitch track session keeps speed and form sharp as your overall mileage pulls back.
• Pay attention to form, cadence, and biomechanics during the harder repeats.

Workout Example (Track Session – ~3 mi total)

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

Key take‑away: The 100‑m jog between repeats gives you enough rest to keep this primarily a turnover and fast‑twitch session, not a full anaerobic push.

Closing Note

Test this session in the coming week, modifying paces according to your training zones in the Pacing app. Pull back on volume, keep the pace when it matters, and stay sharp heading into race day—you’re ready! 🚀

References

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