Any favourite workouts? What have you got? How close to race day?
Right now I am inclined to do a Daniels-like last workout, which is 2x200, 3x1 cruise, 2x200. It is very very light and it makes sense if you are coming from a long season of races. I am not. Therefore ideas are welcome.
I always did 8X200 a tad quicker than race pace two days before a 1500/mile.
200m jog/walk between.
Depends what you've been doing for the 12 weeks up to that point.
A good HS coach wrote:
Depends what you've been doing for the 12 weeks up to that point.
True. I did a solid base of 60mpw average. Then started with more focused workouts at mile pace.
I have started with 200s and went all the way up to 20 reps in like 3 weeks. Transitioned to 200+200+400 and kept the volume the same (~4k). Have done a few sessions of 600s too.
On the side I have done some tempo work, some 10k work, and some 3k vo2max sessions. Nothing fancy, kept the volume low on these to be able to nail the mile paced sessions.
6-8x200 @ 1500=>800 pace. 2 min rest
Or
20 minute fartlek like 1 min on 1 min off, on segment at ~5k pace.
The biggest thing with a taper workout is that it feels good and boosts confidence. If you are endurance based the first workout could be harmful just because 800 pace doesn't feel comfortable to you.
Definitely endurance based.
Two essentials:
1. Program proper pace, you want to nail your splits within a second or two the first three laps of the race.
2. Relaxation at race pace.
4x400 with 4 min recovery (light jog/stretch) + 2x200 at 800 pace. All relaxed. If any strain at all, cut it short and do a few strides.
Race day warmup include 3-4x200 at exact race pace.
Watching The Detectives wrote:
Two essentials:
1. Program proper pace, you want to nail your splits within a second or two the first three laps of the race.
2. Relaxation at race pace.
4x400 with 4 min recovery (light jog/stretch) + 2x200 at 800 pace. All relaxed. If any strain at all, cut it short and do a few strides.
Race day warmup include 3-4x200 at exact race pace.
I like this. Thanks for posting.