| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
|---|---|---|---|
| Endurance Runs | 30-60 minutes | 1 time | Low-Moderate (60-70% of threshold) |
| Race-Pace Tune-Ups | 10-20 minutes | 1-2 times | High (90-100% of race pace) |
| Easy Runs | 20-40 minutes | 3-4 times | Low (60-70% of threshold) |
| Stride-outs | 20-30 seconds (post run) | 2-3 times | High (near max speed) |
| Hill Repeats | 30-45 seconds per repeat | 1 time (early in the taper) | Moderate to High (70-80% of threshold) |
| Speed Skill Workouts | 10-15 minutes | 1 time | Moderate (70-80% of threshold) |
| Strength Training (Low Volume, Maintenance Focused) | 10-20 minutes | 1-2 times | Low-Moderate (50-60% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Taper Phase Workout Recommendations
The taper phase is a critical period leading up to race day. It is designed to reduce the accumulated fatigue from training while maintaining fitness, leaving you rested and ready for your goal race. During this phase, both the volume and intensity of your workouts will decrease, but it’s crucial to maintain the frequency of your workouts and keep the body in the rhythm of training.
Race-Pace Tune-Ups
Short Race-Pace Efforts
After a 10-minute warm-up, run for 10-20 minutes at your goal race pace. This should feel controlled and comfortable. This workout is not meant to be a fitness booster but a way to keep the legs primed and remind them of the race pace.
Endurance Runs
Reduced Long Run
If you are 1-2 weeks out from your race, you might still include a long run in your schedule, but it should be significantly reduced from the peak volume. For example, if your longest run was approximately 32 kilometers, your long run during the taper phase might be only 16-19 kilometers. The intensity should be at a comfortable, conversational pace.
The goal of the Taper phase is not to gain fitness but to arrive at the start line feeling rested, fresh, and ready to perform. This can often be a challenging phase mentally, as the reduction in training can lead to doubts about losing fitness. However, trust in the process and know that the hard work has been done in the preceding weeks and months. The taper phase is about fine-tuning and preparation, not cramming in last-minute training.
As always, these recommendations should be tailored to the individual runner’s fitness level, training response, and race goals. Some runners may need a longer taper period, while others may do well with a shorter taper. Listening to your body and adjusting accordingly is key during this phase.
