Tapering for a 1,500m. race

do NO run a 10K

NOT* oops

Here you go:

1. Reduce your mileage to 70% of your average volume.

2. 5 days from your race run 4-5X 800M @ 5K with 800M jog

3. 2 days from your race run sharp speed ex. 6-8X 100M, 200M jog.

4. Day before just do what you do for your warmup (race rehearsal)

All runs in between should be short to medium at easy effort.

Good luck...

Thanks. Sounds like a plan. Other suggestions?

What do you guys think of doing 1,200 meters at goal pace 5 days out, followed by a few quick, yet restrained, 200s?

Joe Rubio, if you're reading this, I'd really appreciate it if you could chime in. Thanks.

start the taper 2 weeks out:

14 days out: 10 x 400 meters at goal race pace with only 60 seconds rest

11 days out: 5-6 x 1000 meters at just a bit faster than 5k pace with 2 minute rests, 3 x 200 fast with 200 slow jog recovery

8 days out: 5 x 1-mile at LT pace (5k pace + 25 seconds per mile) with 90 seconds rest, 3 x 200 fast with 200 slow jog

5 days out: 8 x 300 at goal mile race pace with a 200 slow jog recovery

3 days out: 6 x 200 with 200 jog (first 3 at goal mile race pace, last 3 progressively faster)

This should be it. No hard workouts within the last week of the race (do NOT do that 800 workout 5 days before your race... remember, it takes at least 10 days before a VO2 max or a lactate tolerance workout reaches you anyway, so theres no sense in doing it the week of the race, you are better off just doing some race pace stuff to get a feel for pace)

bump.

still need help

I like the suggestions so far; I will add a session that has worked well for me in the past: 4x400 w/4 min. slow jog recovery with slight negative splits (e.g. 65,64,63,62 for a sub-4:00). I find this helps with pre-race visualization of the coming effort, as well as practice at relaxing at race pace. Follow with 4x100 at 800 race pace down to 400 race effort (full recovery).

Also, I think the most optimal situation is a series of leadup races at 1500/800 spaced 3-6 days apart (time trials can substitute). A "perfect world" schedule the final five weeks would be three races at 1500 in the first three weeks, followed by an 800,1500 (or 1200 time trial at goal pace),and 800 in the next 10 days, then the 4x400 three days before the goal race.