Hey so I'm on a club team and we're all self coached. I'm pretty knowledgeable on how to train but I've always been weak on the taper part of the season. I've done 5x mile repeats, a long Fartlek of shorter intervals, a lactate threshold workout (1.5 mi @5k pace followed by some 800's), and the usual long run (12-14 miles) and recovery/easy days. I typically run 60-75 miles a week. But I'm beginning to taper down now.
I have two big meets left, one in one week and one in three weeks. What type of mileage and what type of workouts should I be doing? I've done some speed/turnover workouts like 12x400's and 200's and 150's after some runs to get the legs moving more efficiently. Should I reduce a mileage, keep intensity, and reduce the interval length but increase the speed of the workouts I'll be doing?
I was thinking of doing a 500-400-300 meter ladder workout at a quick pace (~68-70 seconds for 400m pace), for maybe 3 sets. Is that the the type of workouts I should be gearing towards now?
Thanks! And any help is useful!