taper for 3k

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16 years ago 05/31/2007 2:30pm EDT

I'm a HS boy ready to run states.MI have been at 50MPW for most of season with 2 hard workouts per week. My taper 2 weeks before my big race has been:

14. 5 x 1000 @ 5k pace + 4 x 200@ mile pace

13. 7 miles easy

12. 7 miles + 6 x 150m mile pace

11. 6 x 800 (4 x 800@goal 3k w/2:00 jog. rec. + 2 x 800@ mile pace w/same rec.)Last 2 were hard!

10. 6 miles easy

9. 9 miles easy

8. 3 mile tempo

7. 20 min. easy.

6. 3 x 1000@ 10k pace w/90 sec. rec. + 4 x 200@mile pace with complete rec.

5. 7 miles easy

4. 3 miles easy + 1x 800@ goal race pace+ 4 x 150m@ mile pace

3. 30 minutes easy

2. 20 minutes easy

1. race

Thoughts?

16 years ago 05/31/2007 3:32pm EDT

re: Varsity runner

Seems good to me. What's your goal?

16 years ago 05/31/2007 3:39pm EDT

re: Varsity runner

16 years ago 05/31/2007 3:40pm EDT

re: 3k runner

16 years ago 05/31/2007 4:18pm EDT

re: Varsity runner

would anybody say that he's possibly tapered too much with the last really solid workout being 11 days before the race?

16 years ago 05/31/2007 4:44pm EDT

re: 1500m runner

Actually, one should not do a gut-busting workout within 10 days of a major meet. Why? Mitochondrial division stimulated by such workouts creates erosion of one's aerobic power;acummulation of lactate etc. I believe Bilat demonstrated this in a study. jtupper might chime in here. I think in his last week to 10 days in "JD Running Formula" he has a somewhat similar taper.

The 1000's and tempo run probably stabilizes aerobic power gained by the 6 x 800 and previous VO2max intervals.

the 200's and 150's stimulate running economy without going too anaerobic.

With one week to go, you can do more harm than good by big workouts. All in all, I think it is pretty good taper.

16 years ago 05/31/2007 4:54pm EDT

re: ex phys student

Hay is in the barn.

Go run your ass off.

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