How is the optimal way to taper a 100mpw runner for a national cross country meet? post all and any references, there's clearly a similar formula to make people good, so there has to be strong similarities to people that taper successfully.
How is the optimal way to taper a 100mpw runner for a national cross country meet? post all and any references, there's clearly a similar formula to make people good, so there has to be strong similarities to people that taper successfully.
input wrote:
there's clearly a similar formula
Clearly? And what makes you say that?
No there really is not a clear formula. Vigil had his guys doing 100 mpw cut all the way down to like 30 mpw, while Josh McDougal basically didn't taper at all - ran over 100 mpw the week of nationals. You gonna tell Vigil that all those DII titles were a fluke? You gonna tell McDougal that showing Rupp a clean pair of heels isn't good enough?
How and whether to taper is I-N-D-I-V-I-D-U-A-L and that's the best answer you will ever get.
You just want to be rested. The training you have done up until a certain point dictates how much "taper" you need.
I've always used a 4 week taper for xc. 10% decrease from peak mileage each week. So for someone running 100 mpw:
Week 1: 90
Week 2: 80
Week 3: 70
Week 4: 60
I sometimes vary it since some kids will detrain a bit if you lower their volume too much. Some kids it's more like 5%, 5%, 10%, 10%. It's worked for me in the last 5 years of coaching. It does all depend on the athlete though. Make sure you keep the intensity up during workouts. Some people think you need to go slow, but if you space the workouts with a couple of easy days in between, it'll help more than cutting out a workout.
The clear formula is what all the best professional coaches do to train athletes. Some athletes have different needs such as mileage plans, but all coaches prefer to do more rather than less but only as much as individuals can handle. I'm not saying all coaches are the same but there is a resemblance between all programs that work and I think we all need to swallow our own pride and recognize what that is for the advancement of humans running to continue.
Although we all differ, we're all humans so obviously there is going to be a certain guideline you should follow. I feel too many coaches are trying to be extraordinary and do things just to say they made it up.
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