Any recommendations on how to taper for the middle distances? Especially the week leading up to the race? How does it differ from 5/10k tapers? Thx.
Any recommendations on how to taper for the middle distances? Especially the week leading up to the race? How does it differ from 5/10k tapers? Thx.
Bump
Would like to know this too...BUMP.
some coaches say high intensity, lower volume but others say no taper needed bcuz they're short races. Take the day before the race off or no?
I would have thought tapering for a shorter race was even more vital, since there is more speed involved. Do less longer stuff that requires a slower pace, and more shorter, sharper runs (perhaps accelerating toward the end to simulate an actual race); plus the interval stuff; and some 10x30-40m full-on sprints with total rest between each effort. Throw in an all-out 600m time trial closer to the actual event. Good luck.
In order to taper for a middle distance race you should run fast race pace 200/300/400s and run very easy on your easy days. I'd also drink a little club soda the night before you run to clear everything out. Just make sure you get a lot of rest and run about 1/3 of your "regular mileage" if you really want to run fast and your entire seasons rests on these races... you should even do some 150m accelerations with the last 100 as fast as you can go on like Tuesday before a saturday race... I'd do it like 9 or 17 times with full recovery... If you want to run sub 2 minutes for the last half you gotta drink plenty of milk and gatorade to hydrate... Water will dilute your carbs and give you less of an energy boost when you need it. I never drink water before races (misconception for most). You'll have way more energy... I suggest also, if you really wanna be good, to do only speedwork and four mile long runs. Then you'll eventually run about 1:46 in the 800 no matter how little talent you have. Good luck! Hope this helps you with your taper.
I usually take the day off before the race. But I know of a former Big Ten coach that would go out and have his guys do the following the day before a 800/1500
15 minute warmup...some strides...
2x300, 2x200, 2x100...then the cool down.
For 1500m types, here is something you could try:
Day 8:
4x400m w/3, 2, 1min rest 1 week out. Pace should be consistent and total time for 4x400m should be the same as your expected 1500m time. Followed by 4x80m semi-sprint w/ walkback.
Day 6: (2 or 3) x 2x600m w/200m floaat, 5min rest, then some easy jogging. 3 for a fresh runner. 2 for a runner not so fresh. 600s are about 2sec faster per lap than 1500m pace.
Day 5: 4-6x800m @ (3000m pace + 4sec/lap) w/ 400mfloat
Day 3: 20-40min easy (optional)
Day 2: 2x4x200m @ (800m pace - 1 sec) w/ 200m float, 5min
Day 0: RACE
Very interesting except for the nonsense about carbs and water.
Thanks for the info. But, there's a big difference between 9 or 17 times on those 150's, though. But, I like that someone thinks I can run 1:46 no matter how little talent I may have...:-).