Taper Tune-Up

Workout - Taper Tune-Up

• 10min @ 7'30''/km
• 4.8km @ 6'32''/km
• 2 lots of:
  • 5min @ 10'00''/km
• 5min @ 7'30''/km

Ready to start training?

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

Try in App Now

workout/taper-tuneup-a908b210

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

Seth James DeMoor’s video Hardest Training Block Phase for Runners Starts Now covers serious training blocks and recovery. We’ve pulled out the key takeaways and a sample workout you can do this week. Watch the full video for the complete breakdown.

Key Points

• The toughest training block featured a 130-mile week that included roughly 22,000 feet of vertical climbing on Pikes Peak, frequently completed while wearing a weighted vest.
• Following intense training like this, your body demands an aggressive taper: extensive rest, additional sleep (12–13 hours nightly), and significant reductions in weekly distance and climbing.
• Running in the early hours (2–4 am) can interfere with sleep quality; keep your training times steady so your legs can restore properly.
• Taper runs should stay slow, stick to flat ground, and remain short (5 miles or less); incorporate light resistance work to maintain leg strength.
• Monitor your sleep and recovery closely. Without that extra rest, your taper won’t deliver the benefits you’re aiming for.

Workout Example (Adaptable to Your Paces)

1. Context—The Hard Block: 15-mile mountain run at moderate pace with 2,500 feet of elevation and a 10-pound weighted vest; this week totals 130 miles and 22,000 feet of climbing.
2. Taper Week (7 days):
   • Day 1: 4-mile easy effort on flat ground, keeping pace 1 minute per mile below your typical easy-run speed.
   • Day 2: Rest day, or spend 20 minutes doing gentle yoga or stretching.
   • Day 3: 3-mile easy run, then 20 minutes of strength work—single-leg deadlifts and calf raises.
   • Day 4: Rest day; target 12 hours of sleep.
   • Day 5: 5 miles at an easy pace, hills off the table, with emphasis on steady, relaxed breathing.
   • Day 6: 30 minutes of low-impact cardio paired with core strengthening.
   • Day 7: Full rest day; aim for 13 hours of sleep. (Distances shown in miles; adjust your paces based on your current fitness level via the Pacing app.)

Closing Note: Put this taper plan into action this week and notice how the recovery shifts. Once you feel the effect, modify the distances and paces to match your training needs. Use the Pacing app to dial in your exact pace and shape the plan to suit you. Enjoy the run, and check the full video for more insight.

References

• Hardest Training Block Phase for Runners Starts Now - YouTube (YouTube Video)