the right peakingTapering for competition

3-4 days before the race stimulate the aerobic system by doing:

a)an semi-long run(60-90min) at a solid pace

or

b)an easy vo2max workout(4x1k at 5k-pace with long rest)

2-3 days before the race stimulate the muscular and the anaerobic system by doing:

an easy 800m pace session-couple of 200s and 300s

(5x200m with 60-90sec rest)

thank you and good night