Any advice on the training week to taper and peak a high school 5K cross country runner who has been averaging 40 miles a week and two races a week. His best time,3 weeks ago,was 17:11. He would like to be under 17:00. Thanks.
Any advice on the training week to taper and peak a high school 5K cross country runner who has been averaging 40 miles a week and two races a week. His best time,3 weeks ago,was 17:11. He would like to be under 17:00. Thanks.
A quick word of advice would be to stop racing so much. The last month of the season it would br wise to gradually cut back the mileage
If you have ~ 2-3 weeks left in your season, realize that there's little you can do now that will make a significant difference in your physiology before the end of the season. You want to maintain fitness, develop greater efficiency at pace, build up your confidence, avoid fatigue, and stay injury free.
Maintain a weekly mileage that is 60-80% of your base to maintain fitness.
Include some of the following:
* non-fatiguing tempo work
* strides (150m - 300m) at faster than race pace with full recovery - focus only on your form
* visualization
* stretching/mobility drills
* getting enough sleep EVERY night
* staying hydrated
Possibly avoid or back off on the following:
* Plyrometrics
* Heavy lifting
* Low recovery track work
* Hammering the easy days
* Football, Basketball, Frisbee Football, etc.
I include the last item only because I've seen too many kids injured fooling around. The championship meets at the end of the season are not the ones to miss because of a minor sprain or other foolish injury. Have fun doing something else that isn't as likely to cause injury.
BELIEVE. Believe in your training. Know that you are ready. Now is not the time to doubt.
Good Luck!
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