Race Sharpening / Taper

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  • #18288
    Charles
    Participant

    I am about to begin the final two weeks of the 5K Level II Plan. I have had great success not missing any workouts and managed to hit performance objectives for all of the workouts.

    As an older athlete, I believe I can benefit with a longer Taper than that outlined in the plan – it just takes me longer to recover.

    Week 9 looks fine, so I am looking for suggestions for week 8. My thought is to reduce the RF27 and RF29 workouts and keep the key workouts as is. But, would an across the board reduction be more effective?

    #18334
    Leyla Porteous
    Keymaster

    HI Charles,

    I would say your approach of reducing RF27 and RF29 to say RF25 (40mins each) will reduce some volume to allow for recovery.Do you feel you have slower recovery from volume session or high intensity sessions?
    I would also recommend reducing or skipping RF27 (Saturday Session) to provide an additional recovery day if you feel you need it. Tapering is very individualised so do what helps you feel fit and fresh on race day.

    Leyla

    #18335
    Leyla Porteous
    Keymaster

    HI Charles,

    I would say your approach of reducing RF27 and RF29 to say RF25 (40mins each) will reduce some volume to allow for recovery.Do you feel you have slower recovery from volume session or high intensity sessions?
    I would also recommend reducing or skipping RF27 (Saturday Session) to provide an additional recovery day if you feel you need it. Tapering is very individualised so do what helps you feel fit and fresh on race day.

    Leyla

    #18340
    Charles
    Participant

    Leyla,

    Thank you, I will follow your guidance to reduce the foundations runs, maybe a bit less reduction each.

    I had to drop the 10K Pace intervals and freed up some energy. As written, the 5K Level II Plan was working great; but, having the RT50 Tempo Run followed by the 10K Pacing workout 48 hours later, and then 5K Pacing Intervals after an additional 48 hours is too much on my recovery. It is brutal, had I even attempted the 10K Pace intervals I would have had to shut everything down!

    I notice that the 10K Level II Plan has the same workouts, but they are spread more – I think I can manage with the separation in the 10K Plan.

    Charles

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